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

submitted 11 months ago* (last edited 11 months ago) by nonresonant@lemmy.world to c/running@lemmy.world

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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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[–] m750@lemmy.world 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.