So, I'm a 15:20 5k runer. I have a big race coming up this Sunday over 5k. I tightened up 8 days, and I have missed 4 days out of 8 since then. I expect to be back training tomorrow, so my question is how much fitness will be lost?
So, I'm a 15:20 5k runer. I have a big race coming up this Sunday over 5k. I tightened up 8 days, and I have missed 4 days out of 8 since then. I expect to be back training tomorrow, so my question is how much fitness will be lost?
Very little. You might feel a bit stale but that would be all that I would expect.
The "general" rule of thumb is that in the first week, about 30-40% of fitness is lost. The rate of loss, thankfully, decreases after that.
As long as you've been training consistently before taking time off, you'll probably have lost very little if at all. But if missing a few days a week becomes habit you'll start to notice a decline.
Wanny wrote:
The "general" rule of thumb is that in the first week, about 30-40% of fitness is lost. The rate of loss, thankfully, decreases after that.
What?!?!?!?
Wanny wrote:
The "general" rule of thumb is that in the first week, about 30-40% of fitness is lost. The rate of loss, thankfully, decreases after that.
What does this even mean? 30-40% of what? His 15:20 is all of a sudden going to jump to 20:00?
You'll be completely fine. No fitness lost. Four days out of eight short term is nothing to worry about.
Generally speaking, VO2 max and mitochondrial density decreases 30-40%. This may have an impact on his running times, of course. He may also see a decrease in his blood plasma volume, which isn't necessarily indicative of fitness loss.
Gonna need to see a source for these claims.
A lot of people say that you'll lose fitness if you don't train, and I agree, but I've figured that often if you are unable to train properly before a meet, but you are able to move the body, like walking or somethin, you end up energetic to the meet, and may run well
5%
44 fitness is lost.
Scholars maintain that the your true fitness is not a reflection of time spent training, but rather your positive mental energy. Notwithstanding, if you run on pure hate you can accomplish anything.
A personal anecdotal story here.
I could usually take 2 days off without feeling anything. Three days off will take away that "edge" you get when you're training hard in the competition season. A week off will result in a noticeable change in fitness, but nothing too drastic.
Once I start approaching 2 weeks, I need to adjust back into the swing of things with some lighter workouts.
That's my own personal experience.
My son, who had been training hard and possibly overtraining and over-raced, took a week off to go on spring break trip, no alcohol, every day eating really well and a lazy day. Came back and a week after returning, ran 5K PR by 15 secs.
Wanny wrote:
The "general" rule of thumb is that in the first week, about 30-40% of fitness is lost. The rate of loss, thankfully, decreases after that.
This. You will also suddenly experience 30 pounds of weight gain in pure adipose tissue.
For 1-7 days of rest, reduction in fitness is "negligible." For your 5k time, it's probably less than 10 seconds.
http://runnersconnect.net/running-injury-prevention/losing-running-fitness/