Recovery weeks are meant to help you get the most out of your training program. They prevent injury, fight fatigue from intensive workouts and are beneficial for your long-term running goals. Recovery weeks help your body “digest” all the workload from the previous weeks so you can continue your training at a higher fitness level.
If you imagine your training pattern on the graph, it looks more like a stair step pattern but not like a straight line. Your workload increases in a stepped manner. After taking a step up and then completing a recovery week, you will be able to move on the next step and perform at a higher level.
You don’t need to stop your training completely during a recovery week. Just decrease the intensity and volume of your workout or do some light cross training – swimming, hiking or cycling.
Recovery weeks help you be well-prepared for the next training phase both physically and mentally.