This week, I have been taking part in something truly scary. Something which strikes fear into the heart of runners everywhere, but is absolutely essential if you want to achieve your running goals.
I give you the rest week.
Contrary to popular belief, it is not during training that we become fitter. This process occurs in the rests in between our runs. After a training run, we have (hopefully) stressed a system to the point that it needs to make physiological changes in order to be better next time. And to a point, this process occurs simply between runs. However, there comes a point where you need a rest. A proper rest, and not just for your body; more on this in a moment.
The basic principle of training is that each week is a step forward. With this in mind, compare two athletes training in the same way:
Athlete A-3 weeks of training, 1 week of rest=3 steps forward
Athlete B-4 weeks of training, 0 weeks rest=4 steps forward
All fine, right? No. Because the rest week is ALSO a step forward. It scares people to do it, but I am such a fan of the rest week that I think it deserves some shouting about. The thing is, what the non-runner deems to be 'rest' and what the runner considers 'rest' are very different things.
During a rest week, you should cut back your mileage. You should not stop running. If you do a tempo or speed session on a Monday, still do it! Rest weeks are about reducing mileage, not intensity. But how much classes as a rest? Well, I've read varying literature on it, and the smart money is on reducing your mileage by between 50 and 60%. So if you want to do your tempo run in a rest week, go for it! Just do 2.5 miles instead of 5.
My own take on a rest week this week was to add some variety to my training. Some kettle bells with a mate. Some shorter long runs (8 miles). A nice game of squash. I did an hours relaxed cycling before work yesterday. It was glorious, and little niggles that I had started to feel have disappeared. But guess what? You can rest more than your body during a rest week. What about resting your brain too? I got some early nights this week. I've allowed myself some cheeky food that isn't exactly training food of champions (think crisps and the odd beer). I'm playing poker with some friends tonight. The rest week can be a rest for your body, brain, motivation, emotions, everything. This will keep you human through your training, and when you come back after the rest week, you'll be ready to launch into your training with renewed, well, everything!
Don't forget that as well as being runners, we are humans. And we're husbands, wives, sons, daughters, friends, fathers, mothers. We can't live our training and forsake everything else. So the key message here? Make the most of a rest week. Reduce your mileage, allow yourself treats, be a human being. Because what'll happen the week after the rest week?...
...Rest assured. You'll train like a MACHINE. Rested and ready to rock.
I give you the rest week.
Contrary to popular belief, it is not during training that we become fitter. This process occurs in the rests in between our runs. After a training run, we have (hopefully) stressed a system to the point that it needs to make physiological changes in order to be better next time. And to a point, this process occurs simply between runs. However, there comes a point where you need a rest. A proper rest, and not just for your body; more on this in a moment.
The basic principle of training is that each week is a step forward. With this in mind, compare two athletes training in the same way:
Athlete A-3 weeks of training, 1 week of rest=3 steps forward
Athlete B-4 weeks of training, 0 weeks rest=4 steps forward
All fine, right? No. Because the rest week is ALSO a step forward. It scares people to do it, but I am such a fan of the rest week that I think it deserves some shouting about. The thing is, what the non-runner deems to be 'rest' and what the runner considers 'rest' are very different things.
During a rest week, you should cut back your mileage. You should not stop running. If you do a tempo or speed session on a Monday, still do it! Rest weeks are about reducing mileage, not intensity. But how much classes as a rest? Well, I've read varying literature on it, and the smart money is on reducing your mileage by between 50 and 60%. So if you want to do your tempo run in a rest week, go for it! Just do 2.5 miles instead of 5.
My own take on a rest week this week was to add some variety to my training. Some kettle bells with a mate. Some shorter long runs (8 miles). A nice game of squash. I did an hours relaxed cycling before work yesterday. It was glorious, and little niggles that I had started to feel have disappeared. But guess what? You can rest more than your body during a rest week. What about resting your brain too? I got some early nights this week. I've allowed myself some cheeky food that isn't exactly training food of champions (think crisps and the odd beer). I'm playing poker with some friends tonight. The rest week can be a rest for your body, brain, motivation, emotions, everything. This will keep you human through your training, and when you come back after the rest week, you'll be ready to launch into your training with renewed, well, everything!
Don't forget that as well as being runners, we are humans. And we're husbands, wives, sons, daughters, friends, fathers, mothers. We can't live our training and forsake everything else. So the key message here? Make the most of a rest week. Reduce your mileage, allow yourself treats, be a human being. Because what'll happen the week after the rest week?...
...Rest assured. You'll train like a MACHINE. Rested and ready to rock.
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