I usually have Mondays as rest days but I'm thinking it would be better to swap Mondays with Saturdays.
If you rest one day would you rest before or after long run days?
I usually have Mondays as rest days but I'm thinking it would be better to swap Mondays with Saturdays.
If you rest one day would you rest before or after long run days?
probably after the long run, sometimes long runs leave you tired if you run out of your muscle energy
I would vote for rest after your hardest run of the week. Ask yourself why you would take off the day before vs the day after, and then choose the one that better matches your goals. Which is better for your training overall - performing well on the long run, or recovering more quickly/completely so you're ready for the next workout?
I used to take off/easy days before I big workout because I thought it would prove what kind of shape I was in. But after turning 40, the day after a hard workout or long run has been much better for me. Sometimes I'll take off the 2nd day instead of the day after. That way I get some active recovery the next day.
Do a easy run on Saturday just to stay loose, do your Long Run on Sunday & OFF on Monday. Good Luck & enjoy your Monday..👌👍😎🍵🏃
Easier day before (like, 50% of a normal day). A bit easier day after (70%). That's active rest.
Full rest should be taken as needed, when you feel your body can't cope with the load without it, normally this indicates a mistake in your training.
What are you talking about? Rest days do not indicate a mistake in your training.
Darby wrote:
Full rest should be taken as needed ... normally this indicates a mistake in your training.
Neither
After. I could always do a good 8 mile run on Saturday and then had no problem doing a long run on Sunday. Monday was 30-60 minutes as easy as I needed/wanted it to be.
Besides me completing one Marathon, my long runs have been (9 to 16) miles. That stated, working another muscle system vigorously day before long runs does not seem to interfere with long runs. Repeats of 300m or shorter day before long runs. Maybe hill sprints day before long runs. Micro wear & tear to many body parts from hips to toes while on long runs. No more than moderate distance and moderate pace on day after long runs. I am not a long distance runner.
Bullet the Blue Sky wrote:
What are you talking about? Rest days do not indicate a mistake in your training.
Darby wrote:
Full rest should be taken as needed ... normally this indicates a mistake in your training.
If you omit the key words from my sentence, then you will keep having trouble understanding what I am talking about. Try reading it again. You might learn that it's not the rest day that indicates a mistake, but digging yourself into a hole. Unless it was a deliberate heavy training block, that's why I wrote "normally". My point is, you can train sustainably without constant need of "full rest" days, just modulating your intensity and using easy running as active rest. This will generally be a better training for longer events, say 5k+.
Darby wrote:
Bullet the Blue Sky wrote:
What are you talking about? Rest days do not indicate a mistake in your training.
If you omit the key words from my sentence, then you will keep having trouble understanding what I am talking about. Try reading it again. You might learn that it's not the rest day that indicates a mistake, but digging yourself into a hole. Unless it was a deliberate heavy training block, that's why I wrote "normally". My point is, you can train sustainably without constant need of "full rest" days, just modulating your intensity and using easy running as active rest. This will generally be a better training for longer events, say 5k+.
He called you out on being incorrect with your take and now you are just explaining it and being more wrong.
Neither , in a properly periodized plan and proper long run effort , you should not need a rest day before or after a long run. If your long run is that much of a grind you are doing it wrong.
I'm more pro rest days than many others. For me, it's:
Friday: Rest
Saturday: 1/2 of long run
Sunday: long run
Monday: Rest
Tuesday-Thursday: other runs
Mostly because it's easier on the schedule
I always used to do a shakeout run the day after a long run... 2 or 3 miles real easy. Day before 6 or 7 miler easy
Lenny Leonard wrote:
Darby wrote:
If you omit the key words from my sentence, then you will keep having trouble understanding what I am talking about. Try reading it again. You might learn that it's not the rest day that indicates a mistake, but digging yourself into a hole. Unless it was a deliberate heavy training block, that's why I wrote "normally". My point is, you can train sustainably without constant need of "full rest" days, just modulating your intensity and using easy running as active rest. This will generally be a better training for longer events, say 5k+.
He called you out on being incorrect with your take and now you are just explaining it and being more wrong.
+1...also the phrasing was just awkward.
I actually like to do a short run and speed work the day before my long run. Keep in mind I’m training for middle distance, with goals of sub 1:55 and sub 4:00 in the 800/1500m.
Think like 3-5 miles at 7:30ish pace, speed endurance work, which for me is stuff like 100m reps with short rest, all out 150s with long rest, 90-95% effort 300s with long rest, etc. and then a cooldown.
Next day I’ll do 10-13 miles at 7:00-7:30 pace. Idk if it’s mental or some kind of supercompensation or what, but long runs at easy pace are extra easy after a hard day, at least for me.
The next day I’ll usually do a 5 miler in the morning and a 3 miler in the evening, as slow as 8:30 pace if I need to. Long runs make me quite sore. If you aren’t looking to hit a high mileage number there’s no need to run the day after, let alone double.
I always take a rest day before the long run. The rest day for me is a one mile shake out finishing fast, just to keep the legs loose. This way I am fully rested for the long run. The long run tends to be a quality workout and if I am fully rested it is a lot faster and more pleasant for me. The day after is a shorter easy run. No matter what I do for the long run I can always manage an easy run the day after. This works well for me but for marathon training it is useful to hit 26 miles in a two day period. At the end of my training I usually hit that with 22 long + 4 easy the day after.
Lenny Leonard wrote:
Darby wrote:
If you omit the key words from my sentence, then you will keep having trouble understanding what I am talking about. Try reading it again. You might learn that it's not the rest day that indicates a mistake, but digging yourself into a hole. Unless it was a deliberate heavy training block, that's why I wrote "normally". My point is, you can train sustainably without constant need of "full rest" days, just modulating your intensity and using easy running as active rest. This will generally be a better training for longer events, say 5k+.
He called you out on being incorrect with your take and now you are just explaining it and being more wrong.
You and Bullet need to learn to read. A full rest day should not be a regular occurrence in your training and certainly shouldn’t be built into your schedule. If your long run is forcing you to take a full recovery day, the intensity is too high.
darby is right wrote:
Lenny Leonard wrote:
He called you out on being incorrect with your take and now you are just explaining it and being more wrong.
You and Bullet need to learn to read. A full rest day should not be a regular occurrence in your training and certainly shouldn’t be built into your schedule. If your long run is forcing you to take a full recovery day, the intensity is too high.
While I am in favor of only taking a rest day if needed, there are many examples of world class athletes who have a day off incorporated into their usual schedules.
Definitely take the rest day the day after. Long runs can be very depleting, especially if you run them hard or progressive.. The day before should be a normal mileage day but fairly easy.