Managing Fatigue and Overtraining

Fatigue

Phil’s training plans are structured to provide the right balance of intensity, volume, recovery, and progression to help you peak on race day. They are periodized, meaning they gradually build endurance, fitness, speed, and skills over time. Regular fitness tests ensure workouts remain at the right intensity for you.

Feeling fatigued during the Build Phase is normal as your body adapts to the increased demands of training. This is the toughest phase, where workouts become more race-specific, and you develop muscular and anaerobic endurance.

Managing Fatigue:

• Respect rest days—they are crucial for recovery and adaptation.
• Stick to prescribed intensities and durations—workouts will progress naturally throughout the plan.
• Listen to your body—temporary fatigue is normal, but excessive exhaustion may signal the need for more rest.

Overtraining

Overtraining is rare but can occur if you train too hard for too long without enough recovery. While fatigue is a natural part of training, chronic exhaustion without sufficient rest can lead to overtraining, which may take weeks or even months to recover from.

Signs of Overtraining:

• Constant tiredness that doesn’t improve with rest
• Lack of motivation or irritability
• Frequent illness or persistent soreness
• Declining performance despite continued effort

What to Do if You Feel Fatigued

If you're feeling unusually drained, take a few days of complete rest—you won’t lose fitness, and the benefits of recovery will outweigh any missed workouts.

Key Tips:

• Rest completely for 1-2 days if needed, then return refreshed.
• Don’t try to “catch up” on missed sessions—just resume your plan where you left off.

Prioritizing recovery is key to consistent progress and long-term success. Listen to your body, follow your plan, and trust the process.

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