Staggered rest days versus Sequential rest days. (Read 863 times)

From an improvement standpoint, one could make the argument that you lose some forward momentum by taking two in a row off.  There's no scientific data on that but from an experiential standpoint I'd support the viewpoint that spreading them out will lead to better results overall.

Chris -- Unless I'm really extra tired and just flat out need a day to totally recover/rest, I try not to take rest days.    I used to struggle with rest days (which ones and how many) and then based on some VERY GOOD ADVICE from a few really solid runners and one top running coach, I decided to try to discontine total days off...

Now during a normal training week, I plan on running  7 days....granted I miss days.....but I plan on 7 running days per week......on my log now you will see a few days off (I had a race last weekend and took a day before race and a day after the race off  --- also, this past Thursday, there were family things that I HAD to do so i just couldnt get out that day)..........its not unusual for me to go 30 to 50 days in a row without ever having a "no run day'..(but i had plenty of rest days).

I always plan at least 1 rest day (and usually 2 rest days), but I define a rest day as a day when i run shorter distancesand an extra easy pace....  i normally find (for me) that a 3 mile day at a very very easy pace works much better for me than a total day off......just make sure to keep it  VERY EASY

ALSO, i find that if I program a day or two off, then job, family or other responsibilities get in the way and I end up missing more  days the what i planned (sometimes)...

You just might want to consider running every day, but making sure the two or even tree of the day are shorter distance and easier pace  --  in review of your log, you might want to go 1 mile and make sure its slow (even consier a 1 minute walk half way)........you might find it work better then a day of not running....

Experiment with what works for you.  I generally run 2 on / 1 off with the "off" day sometimes being nothing, other times 4-6 hrs of trailwork including 1-2 hr of hiking with gear. Last year when I tried increasing frequency during winter (when I usually do the schedule changes), it was disastrous (less volume and less intensity)  trying to run 2on/ 1off/ 3on /1off - partly as result of weather (colder than normal, and mostly mashed potato snow, which just sucks energy out of a runner) and assorted other things.

This year with warmer weather (0-20F) and good firm snow, I've done a lot better and have strung together sometimes 5 days or more in a row by making one of the "off" days, a jog into town to do some errands - usually only about 30 min of easy running on firm, flat terrain. There's no way I could actually plan on that as a run and be happy with it - I'd be crawling the walls wanting to go run more. I like to play on the trails for 1-2 hrs. 30 min is like being let in a candy store and not being allowed to get anything. With my normal pattern, I can get in 8-10hrs/wk avg in summer and 6-9 hr/wk now. I'd also been able to do higher intensity earlier in the winter, which I usually can't do. However, we're into crummy snow conditions now, so don't have the traction for anything decent.

I should point out when I string together a bunch of days, like 7 or more, it's usually because the footing is so crummy that I can't do much at any particular running location, so do what I can for 45-60+ min, and go back out to another location the next day. They're just logging time on feet runs - no quality.

I try to run every day, recoginzing that work or travel will sometimes interfere.  Travel days are often rest days, so they are irregular in frequency.  I've found times when I needed a couple of days off, like after a really long run in prep for marathon race.  Other than that I've never found the need for more than a day.