Let's say you are doing base and do a weekly long run and 2 moderate workouts with the rest of the week easy running.
1) How often do you do a recovery week?
2) What percentage of your typical weekly mileage?
3) do you scale back all runs or do you discard some runs and take days off? if the latter, do you discard the easy runs or discard the workouts?
pseudo-runner wrote:
1) How often do you do a recovery week?
2) What percentage of your typical weekly mileage?
3) do you scale back all runs or do you discard some runs and take days off? if the latter, do you discard the easy runs or discard the workouts?
1) Every 4th week. 3 weeks base/building, 1 recovery week.
2) I guess I sort of run a "percentage" of the previous week. Lets say for the past 3 weeks I ran 100 miles per week...my recovery week will be 70 miles, 10% of 100 is 10, multiply by 7 days (1 week) = 70 miles. So if my base is 70, 7 x 7 = 49 miles. Maybe it's the wrong way of doing things, but I've been doing it for a while and it seems to work for me.
3) I cut out the shorter doubles, keep the same volume for the "main" runs of the day, and have one day completely off. Probably do the same amount of workouts...if I've been doing 2 workouts per week, I'll probably still do 2, unless one of them is a true beast of a workout.
You don't need recovery weeks unless you are overtraining.
Just make sure to take your easy days easy and you can train consistently for as long as you want.
pablo wrote:
1) Every 4th week. 3 weeks base/building, 1 recovery week.
2) I guess I sort of run a "percentage" of the previous week. Lets say for the past 3 weeks I ran 100 miles per week...my recovery week will be 70 miles, 10% of 100 is 10, multiply by 7 days (1 week) = 70 miles. So if my base is 70, 7 x 7 = 49 miles. Maybe it's the wrong way of doing things, but I've been doing it for a while and it seems to work for me.
3) I cut out the shorter doubles, keep the same volume for the "main" runs of the day, and have one day completely off. Probably do the same amount of workouts...if I've been doing 2 workouts per week, I'll probably still do 2, unless one of them is a true beast of a workout.
This, pretty much.
I take every 3rd week down.
"Down" means i do one workout (instead of 2) and a reduced long run. I also take 1 or 2 days off.
pablo wrote:
pseudo-runner wrote:1) How often do you do a recovery week?
2) What percentage of your typical weekly mileage?
3) do you scale back all runs or do you discard some runs and take days off? if the latter, do you discard the easy runs or discard the workouts?
1) Every 4th week. 3 weeks base/building, 1 recovery week.
2) I guess I sort of run a "percentage" of the previous week. Lets say for the past 3 weeks I ran 100 miles per week...my recovery week will be 70 miles, 10% of 100 is 10, multiply by 7 days (1 week) = 70 miles. So if my base is 70, 7 x 7 = 49 miles. Maybe it's the wrong way of doing things, but I've been doing it for a while and it seems to work for me.
3) I cut out the shorter doubles, keep the same volume for the "main" runs of the day, and have one day completely off. Probably do the same amount of workouts...if I've been doing 2 workouts per week, I'll probably still do 2, unless one of them is a true beast of a workout.
If doubles are the easiest part of your week, why do you cut them out when you want to recover? If anything you should shorten your main runs, especially the long run.
pseudo-runner wrote:
If doubles are the easiest part of your week, why do you cut them out when you want to recover? If anything you should shorten your main runs, especially the long run.
I do it mainly because I get extra sleep.