Recovery week

Every 3 to 4 weeks, plan a lighter week so your body absorbs the training: that is when your fitness actually builds.

• Cut your weekly volume by about 20 to 40 %: shorter runs, a shorter long run.
• Keep a little intensity, such as a few strides or a short interval session, to stay sharp.
• Typical cycle: 2 or 3 weeks of building, then 1 lighter week. Beginners and masters runners often do best with a lighter week every third week.
• Take one early if you notice lasting tiredness, heavy legs, poor sleep or a higher resting heart rate.

You should come out of it fresh and ready to build again. Kadence’s coach can lighten your week when it sees those signs.