Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Optional Run
30 Minute Recovery Run
Start with your slowest pace and then build in speed as your body warms up. Remember, though, that the purpose of this run is to recover; not to set a new PR on meters run in 30 minutes. In fact, try not to look at your watch during the 30 minutes and just let your body go by feel. Let go of any expectation on how many meters you should cover.