I’m planning on take 7 days off from running starting today because my outdoor track season is over. My PRs are 5:02 and 10:59. How much fitness lose will I lose in this week off do you think if I did like some light biking every day or every other day? Also how quickly will I be able to get back to peak track mileage?
8 flat mile. Dude you will probably never run close to fast agin. RIP
ForefootRunner177 wrote:
I’m planning on take 7 days off from running starting today because my outdoor track season is over. My PRs are 5:02 and 10:59. How much fitness lose will I lose in this week off do you think if I did like some light biking every day or every other day? Also how quickly will I be able to get back to peak track mileage?
Just answered a similar question on another thread. 7 days completely off is fine. It takes about 14 days of inactivity (no running or something of similar intensity) to START to decline aerobically. Once the decline begins, you will plateau at around 4-6 weeks depending on the person. That bottomed out plateau is still a huge percentage of your previous aerobic fitness (around 70%). So as you get better and better, your absolute floor will always be better than before until old age hits you.
So no, you won’t lose aerobic fitness. Your legs will feel wobbly maybe (muscles and ligaments too rested). You will feel a lack of speed (neuromuscular system not used to firing). You also won’t feel at all ready to race (aerobic power not stimulated). However despite all that, the thing that matters the most will remain. It will take a bit of time to get your running legs back underneath you, but you will be much better next year.
Also, listen to your coach when building mileage.
Why do you care? Not like you have an important race 7 days from now
You're not getting any younger. You may get some fitness back after a week, but on average, you'll PERMANENTLY lose 2-4% of your overall fitness for each week off.
Best Reply I’ve gotten on this site