Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery.
This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Optional Run Session
Every 4 minutes, for 28 minutes (7 sets) for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters
Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.