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 (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a run. I have provided a running option for those of you who’d like to run.
Running Session
For distances:
1 Minute of Running @ 85+%
30 seconds of Running @ recovery pace
2 Minutes of Running @ 85+%
60 seconds of Running @ recovery pace
3 Minutes of Running @ 85+%
90 seconds of Running @ recovery pace
4 Minutes of Running @ 85+%
120 seconds of Running @ recovery pace
3 Minutes of Running @ 85+%
90 seconds of Running @ recovery pace
2 Minutes of Running @ 85+%
60 seconds of Running @ recovery pace
1 Minute of Running @ 85+%