PRINCIPLES OF TRAINING
Achieving your Personal Best by Inserting Rest
By George Payan
rest into your training plan is a way to assist you to attain personal goals. Rest is an essential element
in any training plan, but is all too often overlooked, and even avoided in some circumstances. Rest is also known
as restoration. Restoration is a system of recovery which enables the body to avoid illness and injury. There are
two types of rest: active-rest and complete rest.
Active-rest is "light" training such as a warm-up that might include jogging, flexibility
and strides. Active-rest should not exceed more than 30 minutes and is performed at an easy pace with minimal stress.
Do not confuse active-rest with easy training days. Easy training days consist of workouts that are 30 minutes
to 60 minutes of continuous running at a "conversational" pace.
Complete rest consists of no training in any form. This includes no running whatsoever, and no
alternative training methods to be performed on these days. Plan a system of rest or active-rest in your training
into all three of your training period.
During the Transition Period, it is suggested individuals "detrain" for two or more
weeks, depending on the individual needs. Detraining allows individuals to ebb from all methods of training, so
the individual may physically and mentally recover from the stress imposed. Individuals who do not detrain
will often become hyperactive and may not be able to sleep.
Example Schedules of Transition Period
- Tues, Thurs, Sat: Detraining--easy days.
- Sun, Mon, Wed, Fri: Rest or active-rest.
When inserting rest days into your training plan, do not take more than two consecutive rest
days off in a row.
After two or more "easy" weeks and the Transition Period is complete, start the Preparation
Period or "Build-up Phase," which may last 6-12 weeks. There are three phases that may be adopted for
the Preparation Period:
Base Phase 1 (2-3 weeks)
- Mon, Wed, Thurs, Sat--Training
- Sun, Tues, Fri--Rest or active-rest
Base Phase 2 (2-3 weeks)
- Tues, Wed, Thurs, Fri, Sat--Training
- Sun & Mon--Rest or active-rest
Base Phase 3 (2-6 weeks)
- Mon, Tues, Wed, Thurs, Fri, Sat--Training
- Sun--Rest or active-rest
At the end of the Preparation Period insert additional rest or active-rest to avoid overtraining,
illness or injury.
After every three weeks in the Competitive Period insert rest
as needed. The rest could be considered as a tapering method by decreasing the
volume. The volume decreases, but the intensity intensifies.
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