Planning an Off Training Period\u00a0 – You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest.<\/p>\n
Rest and recovery is most important. We recommend a break of 2 to 3 days of no running, a time to enjoy the ice cream and to go to the movies and eat pizza. Yes, this is the period to put on a few extra kilos. This is always a good sign, as it shows your body is responding to the change.<\/p>\n
These days off are also most important mentally, to break the obsession and to refocus on the future with renewed vitality.<\/p>\n
After the days off, you need to go through a further 2 weeks of light relaxed running before returning to the build-up which precedes returning to the 10k training routine.<\/p>\n
The training during this period is light aerobic and is specifically aimed at getting the body and mind back into a light routine.<\/p>\n
The 2 week cycle will consist mainly of building up to 1hr runs at a gentle pace. All ‘niggly’ injuries<\/a> or colds<\/a> etc should be a thing of the past and ideally they should all have been dealt with during your 3 days off.<\/p>\n A planned Rest and Recovery<\/a> is as important as the training itself.<\/p>\n The 2 week schedule is simple and should always remain uncomplicated, do not look to return to training with a bang, it should be a gradual return and then followed by a 3 to 6 week build up or longer depending on your goals and ability.<\/p>\n Running is also meant to be enjoyable and the programs should provide for a balanced life with results along the way.<\/p>\n If you have a heart rate monitor, training during the next number of weeks will be made easier by using your monitor to keep your sessions relaxed and easy, which should be done below a certain ‘pulse rate’ to achieve the slow return to training.<\/p>\n The 2 week cycle – ‘time on feet’ see schedule below<\/p>\n After the 2 week recovery cycle see >> The Build Up Period<\/a><\/p>\n