Making the most of recovery weeks

Take a step back to move two steps forward.

Hammering up a hill with the wind in my face and the sun in my eyes, I could feel the stress and strain of three weeks worth of training coursing through my body. This was the home stretch of the final run of this block, culminating with three miles at tempo effort. Then I could rest.  

“Finish strong,” I told myself over and over again. Everything to this point had gone according to plan and it would be a shame to end on anything less than a positive note. 

The previous day, I had challenged myself and tested my limits during a long run. My instructions were to “let it rip” over the final five miles if I felt good. Rip it up I did, cruising over steep, technical trails in what felt like an out-of-body experience.  

At this moment, however, I was feeling everything I had put my body through during the previous three weeks. Soreness, fatigue, and what I thought was a bit of dirt that had gotten in my shoe, but turned out to be a blister. Yet, my mind was still strong. Instead of despair, I felt confidence growing with every stride. 

As I crested the hill and pounded down the descent, my focus was clear and so were my intentions. I will finish this workout strong. When the watch finally beeped with the mile split right at my goal pace, I was finally able to relax and ease into a cooldown pace. It was time for a recovery week. 

Every three or four weeks – depending on your particular training plan – a great gift is bestowed upon you from the running gods: the gift of rest. Recovery weeks are a time for healing and rejuvenation thanks to a drastic reduction in mileage and intensity. 

For some runners, recovery weeks are a curse. The last thing they want to do is take their foot off the gas when they have been conditioned to give more. That’s a trap. Recovery weeks aren’t annoyances. They're essential, even if you’re not specifically training for something.

The central paradox of running is that sometimes you have to do less to get the most out of your work. Without proper rest and recovery, your body simply can’t keep up with the mental and physical demands. Too much work without enough recovery often leads to injury and burnout. 

Here are a few ways to to get the most out of your rest period.