Rest days when choosing a lower level plan

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  • #20872
    angie
    Participant

    Hi team! I’ve used the 50k level 1 plan three times now and LOVED it for all three races. Thank you!

    I’ve used level 1 each time even though I know my body could handle level 2, simply for the time saving aspect.

    I road bike, ski (resort and backcountry), and play ultimate frisbee, so having enough time to squeeze in all the fun is worth it even if tricky.

    I want to balance these activities with running this winter. In the past, I’ve more or less followed level 1 as written and added those activities as “extra” or “cross training.” It’s fine, just a lot to juggle and move around.

    So I’ve come up with alternative ideas for myself:

    1. Go down to level 0, and use the extra rest day to do anything like skiing/biking. Question: Would that extra activity on a rest day have a negative effect? It’d alter the 80/20 balance a bit, I’m sure.

    2. Stay at level 1 as usual, but do the extra activities like skiing/biking ON prescribed rest days, meaning that some weeks I wouldn’t have true rest days. Would THAT be overtraining/have a negative effect, or if I feel okay is it okay to go a bit without a full rest day?

    3. Go up to level 2, and use the extra activities as workouts wherever I can, knowing that at least I’m running more mileage than with level 1.

     

    Am I overthinking? Missing something obvious? For what it’s worth, I make my races “fun runs,” so I’m not actually pushing myself to my physical max or aiming for a PR. I just like to have fun and not get injured, ya know?

    Any ideas on whether one option is better than the others is MUCH appreciated, thanks!

     

    #20885
    coachanne
    Keymaster

    Angie,

    Cross training is a great addition to a run plan; however, there are some things to consider when adding in cross training.  There is a great section on this page regarding cross training and how to add it in to your run plan: https://www.8020endurance.com/understanding-your-8020-run-plan/

    Take a look at the section titled “The importance of listening to your body” for some more valuable insight on how you can gauge workouts as you progress through training.

     

    Happy training!  I hope that helps!

    Coach Anne

     

    #20889
    angie
    Participant

    Thanks! It’s a great article. I guess my question is less about cross-training and more about picking a level. I feel like I could do Level 0, 1, or 2 and still have cross-training in there, I just can’t figure out which level makes sense for the described situation.

    #20890
    coachanne
    Keymaster

    It will mostly depend on how much time you can commit to the plan.  With that, you can choose and plan bump up or down a level if find you need to do so.  I’d suggest starting with the level 1 plan again and adjust if you find you have more time.

    Hope that helps answer your question!

     

    Coach Anne

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