𝗬𝗢𝗨 𝗖𝗔𝗡𝗧 𝗠𝗔𝗜𝗡𝗧𝗔𝗜𝗡 𝗣𝗘𝗔𝗞 𝗙𝗜𝗧𝗡𝗘𝗦𝗦

You can’t always stay in peak shape and trying to will leave you burnt out and broken

Between races, you need to have a physical and mental break especially if you want to have a long-running career.

Having a break between events or an off-season will allow you to work on any weaknesses you highlighted last season and a chance to mix it up a bit.

Was it a reoccurring niggle?

Did you struggle with climbing or descending?

Have you not quite got your nutrition dialled in?

Would you like to drop some body fat?

Would you like to get stronger and spend some more time in the gym?

Would you like to get faster?

Would you like to improve your running form?

Would you like to work on your psychology?

You can 100% maintain most of that fitness without the big miles or high intensity.

After your big event take 1-2 weeks complete rest from running you can swim, cycle, stretch, work on mobility etc

After this go back to some easy miles 3x a week for 2-4 weeks.

Now 4-6 weeks you can bring back some speed work this is aimed at half marathon/marathon runners.

Session 1 Tempo intervals 3-6 minutes ( increase duration over time ) Z4 RPE 8 with 1-2 minutes active recovery between.

Alternate weeks short hill intervals of 60 seconds.

Session 2 60 minutes easy run.

Session 3 90-minute long run

Alternate weeks add some marathon pace efforts for example 30 minutes easy 30 minutes marathon pace 30 minutes easy.

This will help you maintain your aerobic engine, keep some marathon pace fitness and maintain some of that anaerobic threshold fitness.

Would you like help to structure your training, improve your form or get strong get in touch.