2 weeks off running?!?!

ForefootRunner177 wrote:

Hello high school senior here going into much final track season after cross country. Finished with a PR of 17:07 for 3 miles and really want to run a sub-5 minute mile or even fasterthis year for track as I finished with a 5:02 mile last track season.

So the season ended, and now I’m taking 2 weeks off. 1 completely off, and the other with very light running mixed with cross training or maybe only cross training. My question is, would it be more beneficial to incorporate some light running in the second week off or only cross train. And also, how much fitness will I lose after the 2 weeks off and how long will it take me to get back to the fitness I am in now?

It doesn't matter.

You aren't fit right now. You're burned out and overcooked from a long season of hard workouts and races. To get stronger, you need some recovery time. A week off, a week easy doing whatever you want.

How am I not fit right now? What makes you assume I’m burned out?

Could someone just actually answer my question please and explain why taking a week completely off with 1 week of light running mixed with cross training would be better than either 2 weeks completely off or only 1 week completely off and how much fitness I would lose and how long to gain it back.

2 full weeks off is basically resetting everything and would take a month to return to where you were.

You take time off after seasons so you don't get injured/burned out during the next season. Try 1 week off and 20 min runs every other day during the second week. If you feel really worn down try 2 weeks off. Neither are better it just depends how roughed up you are for the season as to which is the best. You will temporarily lose some fitness, it'll be back in a month to month and a half. The rest is more important than the temporary loss of fitness.

-RunnerSam

You'll be fine. Take the two weeks completely off then slowly get back into a routine over the Winter.

Your biggest meets are 6 months away. Don't listen to the OCD types on here. Take the 2 weeks.

What about if I mixed cross training and light running in the second week off?

Yeah, people here are right. It doesn't matter that much. But to answer your question, you will lose quite a bit of fitness from 2 weeks of no running. That's fine, though. You need to rest some and you'll gain fitness back quickly with base mileage once you're rested.

I don't really think you need more than a week off if you're injury-free.

Also, if you ran 17:07 for 5k in XC, breaking 5 will be a piece of cake for you. Lol I mean super easy. Make your goal 4:45 or faster.

What you could do is one week off and then for the next week you could play game require cardio i.e. basketball, soccer, football, etc. with friend and make it fun. It is so that you get the exercise but you are not overworking your self.

If you've been running >25 mpw since freshman or sophomore year, you'll be fine if you take a few weeks off. I'm a junior in high school, and I usually take about 3 weeks off from running at the end of a season and bike until my legs feel fresh again and I want to start running. If this isn't your first season and you ran all summer, you will have no trouble getting your fitness back after a week. The first few runs back feel awful, but you'll regain your fitness quickly after that.

I ran 17:07 for 3 miles not 5k, but that was 2 weeks ago, I’ve still been practicing everyday with the varsity runners as I was an alternate for regionals and sectionals. So I don’t know if my time would be faster now than it was 2 weeks ago. I ran 5:02 last year for track and with the 17:07 for 3 miles I think sub 5 would still be a good goal unless you think I could do better?

I've ran 16:56 (5k) and 4:53 in the last few months, our training is probably completely different but I'd guess as a highschooler you are probably better in shorter races rather than longer (as highschoolers generally do a lot more speed work). Sub-5 is likely a good goal, don't be afraid to try to smash it.

I always took 2 weeks after XC just completely away from running. I might go play basketball at a friends house or whatever... I wasn't so much worried about the physical as I needed the mental break away from training, racing, blah blah blah... it was just nice to have some time to be "normal" and not stress about getting in some miles that day.

Take the time away, you'll bounce back very quickly.

ForefootRunner177 wrote:

I ran 17:07 for 3 miles not 5k, but that was 2 weeks ago, I’ve still been practicing everyday with the varsity runners as I was an alternate for regionals and sectionals. So I don’t know if my time would be faster now than it was 2 weeks ago. I ran 5:02 last year for track and with the 17:07 for 3 miles I think sub 5 would still be a good goal unless you think I could do better?

Sorry, I skimmed. You should still be able to break 5. One XC season I ran 17:34 in the 5k and later 4:41 in track. Each runner is different, though.

ForefootRunner177 wrote:

Could someone just actually answer my question please and explain why taking a week completely off with 1 week of light running mixed with cross training would be better than either 2 weeks completely off or only 1 week completely off and how much fitness I would lose and how long to gain it back.

I did answer.

It doesn't matter.

It literally does not matter to your 2019 track season whether you ride your bike a couple days next week or don't.

That's the answer.

Alright so I’ve averaged around 40 mpw all throughout the summer and my mileage the five weeks has been like this: 40-37-40-32-34. Should I do like 30 Miles much first week back just all easy running and then maybe start adding long runs and tempos the second week back? Or will just easy and long runs still be able to get me back to the shape I’m in within a few weeks after returning to running?

I’ve only taken off 3 days and have done nothing but sit in classes and walk my dog for about 45 minutes. I already feel like I’m getting out of shape? Is this really happening or am I just psyching myself out? I don’t know how I can make it through these 7 days of no running or cross training let alone the week after that with only light running and cross training. I feel like I’m sabotaging my hard-earned fitness by doing nothing this week.

ForefootRunner177 wrote:

am I just psyching myself out?

Yes.