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
Two sets of:
Run 1.5 Miles @ 100% of 5k PR Pace
Rest only as much as necessary to repeat the effort
This should be treated as a test of how well you know your body. The goal is to rest as little as possible before tackling the second set and keeping your times within 10-20 seconds of each other. Be aggressive, and don’t worry if you are too aggressive and miss the second set. I would rather have you try to surprise yourself and fall a little short than be too hesitant.