I just finished week 11 of my 24 week training plan for the New York Marathon. So far, I’m feeling pretty good about where I am in my training - I’m able to hit the paces I want to hit in the majority of my runs, and I’ve completed all my long runs reasonably easily, without feeling excessively tired afterward.
The plan I’m using - from Matt Fitzgerald’s book, Brain Training for Runners, has my taking a ‘recovery week’ every fourth week. Since next week is week 12 for me, it’ll be a recovery week.
Under this plan, recovery weeks aren’t rest weeks per se. They just involve a reduction in mileage while still doing interval work or other hard runs. On the schedule for me will be one 4.5 mile run at base pace, one shorter interval workout (the plan recommends 6 X 400, but I’ll do whatever workout the group is doing at my track workout on Wednesday), 1 longer interval workout (1 mile warmup, 3 x 1 mile @ 10K pace, 1 mile cooldown), and a 5K tune-up race or time trial + a 1 mile warmup and a 1 mile cooldown.
Why do a recovery week during your training? According to Pete Pfitzinger, a well-known Olympic marathoner, exercise physiologist, and coach:
Almost invariably, when runners break down in training they have violated the recommended training pattern of several weeks hard followed by a recovery week. After several hard weeks without proper recovery, some weak link breaks down and the runner misses one or more weeks of training with an injury or illness. This occurs even when you follow the hard-easy principle within each week because while an easy day or two is enough time to get your energy level back up for more hard training, it is not enough for the muscle tissue repair and adaptations required to improve to the next level.
(From the article Finding Your Optimal Work/Recovery Ratio)
Seems like some pretty good reasoning to me, and a nice, easy way for me to improve my running. And the bonus is that it’ll give me a little extra time during the week to pursue my other interests - or more likely, just get my life a little more organized.
So do you build recovery weeks into your training schedule? Why or why not?
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{ 8 comments… read them below or add one }
All of the training schedules I’ve followed for any distance have some type of easy week. Can’t really disagree with Pfitzinger!! I know that I feel a lot better after a stepback week. I’m currently using a modified version of Higdon’s Intermediate II and one from the marathon class. Higdon I think has a stepback week ever 3-5 weeks in an 18 week schedule and the class has one every month. So that seems to be about right on!
Wow, great job! You must feel wonderful knowing that you can complete the distance, hit all your pace markers, & still feel like you’ve got something to give at the end. And, you’re almost half-way through your training plan. Good luck with the New York Marathon!
This sounds like a great plan! Thanks for the information; I’m definitely going to keep it in mind for when I start marathon training.
@crossn81 - every 3-5 weeks does seem to be about right for me…but I imagine this would vary a bit depending on the intensity of your training.
@cyberpenguin - it does feel good. Thanks for the good wishes!
Yup, I also train using hard/easy system and not only do I have recovery days, but also recovery weeks (every fourth week is my recovery week) and recovery months (the month starting after my yearly Las Vegas Marathon). I need recovery days so I can give my harder workouts my best efforts. By the way, “Advanced Marathoning” by Pfitzinger and Douglas is my favorite book for training schedules as well…it’s a must for every runner’s library!!
Thanks for the book recommendation, @robinson52 - I’ll check it out!
Hi, This week is a “rest” week for me too. I have 1 easy 3 miler + TONS of core work. 1 interval workout. + 18 miler on sat. I was even questioning the lack of running miles, but the workouts are still hard- just not running hard.
Enjoy your rest week!
Mine are every 3-4 weeks or so. I typically use Higdon Plans for my long races. It’s “worked” so far. Haven’t tried anything else before though.
I would have to say that recovery is by far the most important component of any training program.
As a former professional soccer player, I can tell you first hand that it’s not the training but the recovery that determines your performance.
If you guys are looking for some great training schedules and guided running workouts have a look at http://www.myTreadmillTrainer.com