What happens during recovery/adaptation weeks.

Someone I was talking to recently who was in training for a marathon basically from race date worked backwards in a complete linear way to write his plan.

He could comfortably run 6 miles so from there he built, and built and built up to race day.

And then.... got injured dreaded ITB

I found out this is common practice and I’d like to change that 👍🏻

Your body needs a chance to rest... a chance to adapt.

When I write programs we place the body under stress causing adaptation followed by a recovery phase (week) usually every 4-6 weeks.

A recovery week gives your body a chance to adapt and recover on a physiological level and also it’s mentally refreshing too after a hard block of training.

What he could have done just focusing on the long run was build like this;

6, 8, 10, 8, 12, 14, 16, 12, 18, 20, 22, 16

These aren’t rest week like when your injured and do nothing... no, no, no

Your still training just at a reduced volume.

Usually your working at about 60% of the previous weeks volume maintaining intensity.

During this recovery week you will feel the benefits of the previous harder weeks.

Then after the down week we can build again feeling fresh and ready to go.

You don’t have to be actually in training to have a recovery week if you run consistent miles week in week out take a break every 4/5 weeks and bet you break through that park run plateau 🏃🏼‍♂️

Are you incorporating, adaptation weeks into your training????

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