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How to Plan a Recovery Week? (lemmy.world)

submitted 11 months ago* (last edited 11 months ago) by [email protected] to c/[email protected]

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I think I need to recover more. I've been making a lot of endurance progress over the last 12 weeks, but my body is telling me I need a break. Waking up during sleep a lot, resting heart rate during sleep is higher than normal, my HRV has dropped significantly, and my Garmin Training Status is strained.

I don't want to sit around and do nothing. I lift weights 3 days a week and run 3 days a week. My weightlifting is normally heavy compound and full body barbell lifts.

How can I structure a recovery week that doesn't put me on the couch?

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[–] [email protected] 6 points 11 months ago

I don’t want to sit around and do nothing.

For me the hardest thing about running is taking recovery seriously. If your body is telling you to stop and sending so many strong signals, you should listen (actually you should listen before you have trouble sleeping etc.). So right now the harsh truth is probably that it's not about what you want, but what you need.

The training plans I use have recovery weeks that drop the km/week to about 60-65 %, and reduce tempo runs. But that's when you don't have already overexerted yourself, so I doubt if that would be enough in your case.

[–] [email protected] 4 points 11 months ago

just go for long walks, stretch, do some light joint and tendon focused exercises

[–] [email protected] 3 points 11 months ago

When I'm training I do 3 up one down. Building three weeks, then the fourth week I drop back one week in duration. This is usually good for mid plan recovery, for just general recovery, I'd say do 75% of your normal work load. 2 shorter runs and a walk, 2 lighter lifts and a plyo session, in general recovery is doing less, not nothing at least for me.

Good luck.

[–] [email protected] 2 points 11 months ago

Drop your mileage and intensity until you recover.

Do 25-40 percent.

[–] [email protected] 1 points 11 months ago (1 children)

Sounds like you picked up a cold, flu or covid more than anything

[–] [email protected] 1 points 11 months ago

I can see how it might look like that, but I'm pretty isolated with a child in cancer treatment. I have been in an extremely stressful environment for the last 5 years straight with no vacation, no downtime, and a child being diagnosed with cancer 2 years ago. Lol, stress is finally telling me body I need to fix that. Same according to my physician.