Stride Academy - Recovery Weeks | 80/20 Endurance

Stride Academy – Recovery Weeks

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  • #8073
    Charles
    Participant

    There are none during the Level II program.

    I’m surprised that the six weeks is a continuous progression and from a neural muscular perspective quite challenging.

    I’d like to drop or substitute a workout during the third and sixth week to facilitate recovery. Any suggestions are greatly appreciated…

    #8075
    Matt Fitzgerald
    Moderator

    Deloading weeks per se typically aren’t needed in a short-term non-fitness-focused plan of this sort IF you’re on the right plan.

    If you’re on the right plan, your initial fitness level is such that you sail through the first week (outside of maybe adjusting to using ShoeCue) and aren’t really challenged on a fitness level until near the end. But it’s impossible to offer a set of four prefabricated training plans that are a perfect fit for every runner, and it’s evident that the Level 2 plan is not a perfect fit for you.

    Still, I can’t imagine you’re struggling in all of the session types. So I would recommend that you dial back in the specific session type that is giving you trouble. Hope that helps, and feel free to follow up.

    #8077
    Charles
    Participant

    Thanks. I’ll go with your advice and forget planned recoveries.

    I will admit that my fitness levels have dropped since Covid curtailed serious training. But, before I dropped to a maintenance schedule I had executed the Level II 10K plan with near 100% compliance stopping about two weeks out only for fear of a compromised immune system.

    On a practical note, I think it’s going to be the cadence runs that will be my main issue. This morning’s run was shy of the prescribed 10% jump in cadence, but I spent more than half the workout in zones X & 3. I’ve adjusted to the shoe cue and those workouts are in the proper zones.

    With only one cadence run per week maybe I can just stay focused on cadence and forget about the zones?

    #8078
    Matt Fitzgerald
    Moderator

    Yes, I say forget about zones in the cadence runs and go by RPE. Specifically, choose a pace that keeps your RPE at or below 4 on a 1-10 scale.

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