IndianaRunner

[jm_cooklj]

Should a high school distance runner take a day off a week from running? I guess this applies to track or cross country, off season or in season. It seems everyone I talk to is adamant about it, one way or the other. Those that think a runner needs a day off usually talk about recovery and injury prevention. Those that say a runner needs to run everyday say slower days are recovery enough and if you are training carefully, injuries can be prevented. Just wondering, does a day off help or hurt you in the long run?

[Prefonbain]

You are going to get completely contradicting responses to this.

I was able to hear the THN coach talk at the clinic and they have 9 runs in the school week. (that is an AM and PM run Monday-Thursday and just an AM on Friday).

Zionsville takes every other Sunday off for their varsity guys.

Two programs with about equal ability and relative successs. Chesterton takes sundays off (if I remember correctly), Columbus North runs everyday.

[Harbinger]

Chesterton takes sundays off (if I remember correctly.

Rofl, bad memory eh? I can't remember a single Sunday when I didn't do work this season. Actually year round for that matter.

[runner1727]

I think for most runners recovering mentally is just as important as recovering physically. I know after I take one week off after the season, my legs feel great, and I feel completely relaxed. I also think doing other things besides running in the off-season helps your body too (games with teammates, crosstraining, days off).

[WarriorXC09]

Our team always takes sunday off, however I will run every other sunday during conditioning season. I think it is ok to run 7 days a week, If you are not having a week with max mileage. Our team during peak season will have 3 speed, threshold, etc. days a week and 1 long run, lift 3 dasy a week, plus 2 easy days. I beleive that it is nessecary to take that one day off a week...just to recover your legs and the rest of your body. All this depends on how your coach coaches, and how you respond to rest, no rest, etc.

[drew]

I don't think there is a right or wrong answer to this question... the answer is, it depends.

I would say it varies from athlete to athlete...
If you have a senior that is an experienced runner who you think should be running 70 mile weeks... no days off during your training phase (please note use of phases)

If you're a senior who has had some injuries and is more of a track runner (800 / 1600) a Sunday off weekly or b-iweekly isn't a bad idea
Freshman boys should AWAYS have a recovery day in my opinion. They are young, growing and developing and are MUCH more injury prone.

Juniors are closer to my senior examples and sophmores are closer to my freshman example but your runners should have a progression from 9th - 12th grade in the quantity and quality of thier training, if you are not doing that (assuming it's not changed due to injury) you should take a look at you PLAN.

Girls should always have recovery days either weekly or bi-weekly in high school. With the VERY rare exception of the Amy Yoders of the world young girls need the recovery days.

All that said have a plan, always listen to the athlete if things hurt the body is telling you something. How you do this is what makes the difference between average coachs and great coachs.

[Prefonbain]

Chesterton takes sundays off (if I remember correctly.

Rofl, bad memory eh? I can't remember a single Sunday when I didn't do work this season. Actually year round for that matter.

I went back to the handout I received at the clinic with Chesterton's training and my memory was correct on what was said. Also it gives a sample week from September 14-20 (NP Invite week). Just going off what Coach Ray had to say in our small round table discussion. It was a brief talk so it may not have been too specified but he did a nice job outlining very quickly the basics to the Chesteron training program.

[Trembo3578]

feel like sharing?

[CountryBumpkin91]

Rofl, bad memory eh? I can't remember a single Sunday when I didn't do work this season. Actually year round for that matter.

i can

[800-is-Life]

It can be very contradicting. If you run 7 days a week then that means you can have less mileage per day. If you take a day off then you are having to stack mileage into other days. If you are doing high mileage weeks then this can get very sketchy injury wise. Eitheir way though you are kind of getting a time to rest your legs a little bit. I personally take sundays off and i have been doing fine without injuries and my track times are improving. It may just depend on how your body reacts. Just listen to your caution signs and take a rest day if necessary. Champions cannot run while they are hurt.