Can I Move My Recovery Day?

Training Structure

Phil's plans are structured to enable you to make the most of your time spent training. You should be well enough recovered to do each of your key workouts justice.

However, we know that your training also needs to fit your work/life schedule to be sustainable and effective. So don't worry, providing you keep in mind some fundamental training principles, you can make adjustments.

Adjusting your schedule

With Premium TrainingPeaks, you can easily drag and drop workouts around in your calendar (check this article for how). Or, you can move workouts back in time or onto today's date from future dates with the free account.

Your recovery day is scheduled to aid recovery and allow your body to adapt after your most demanding workouts. The sessions with the highest planned training stress are likely to produce the most fatigue during your training week.

Option One: Realign the plan

Example - Moving your recovery day (planned for Mondays) to Sundays.

• You could, in this example, realign your plan to start on a Sunday. This would push your planned recovery day to Sunday.
• Keep in mind that this will mean that your longest workouts will fall on Friday/Saturday. 
• You may also need to make a slight adjustment in the final taper week (there is a note in the plan).

IMPORTANT: If you align you plan to start on other days of the week, you will see how the whole schedule adjusts. Finish the plan as close as possible to your race date. If you are 'off' by one or more days, you will need to adjust your taper week to ensure you are in Peak form on race day. Please contact the coaching team if you need support.

Option Two: Adjust your schedule each week

If your schedule frequently changes, it may be better to tweak your planned schedule each week according to your availability. You can either:

• Move the recovery day AND the hardest workouts (using the principles below).
• Or, switch the recovery day with an 'easy/recovery workout' (preferably a different discipline) if you have one scheduled in your plan. You may then need to make further adjustments.

Principles

• Avoid doing the hardest workouts on consecutive days. Typically, long or high-intensity workouts.
• Don't do consecutive days of the same discipline if possible.
• If you need to do two sessions in one day, ideally split them between morning and evening. This will enable you to feel fresher at each.
• Try and set swims for after runs; this will help your legs recover. That doesn't mean you need to swim straight after a run. It just means your next session after a run should be a swim (if feasible).
• Don't save missed workouts - just move on.

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