“Maybe you haven’t recovered from a previous workout or race well enough,” he says. If you’re in the middle of a tempo run or interval workout and your paces are way slower than what they typically are, Honerkamp suggests cutting your losses and ending it early. While you have a little less flexibility for shorter, more precise distances, your resting heart rate could be elevated if you’re stressed, dehydrated, or not getting enough sleep, and if you feel like you need to call your workout, you should. “Nailing every workout and hitting everything that’s on paper is less important when training for longer distances than shorter ones, like a 5K,” Rea says. The longer the distance you’re training for, the more wiggle room you have in the plan. ![]() For instance, if you’re training for a marathon, try running for three hours instead of the scheduled 20 miles, so you still get time on your feet, but you’re not pushing your body as hard. ![]() As for what kind of tweak, usually pulling back on intensity and/or distance will do the trick. If your normal resting heart rate is elevated by 10 to 15 percent or more, you should tweak that day’s scheduled workout, says Pete Rea, elite athlete coach and coordinator at the ZAP Fitness Team U.S.A. “A higher heart rate means your body is more stressed, which means you might not have much energy,” says Polly de Mille, R.N., an exercise physiologist at the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York. Your resting heart rate is higher than usual.Ĭhecking your resting heart rate each morning is a good way to keep tabs on your cardiovascular health, especially while training. Here are four other times when it’s totally okay to switch up your training schedule. This takes a lot of experience and some experimentation, but it can pay off big time (as was the case for Kieffer). It’s tempting to just follow a training plan as if you’re checking off items on a to-do list, but the real secret to success comes from learning how to tune in and listen to your body during training. You’re not going to not finish your race because you swap days. “It’s good to have a schedule, but you can allow flexibility. “No training plan has to be set in stone,” says running coach John Honerkamp, a certified running coach who served as the coordinator of the NYC Marathon’s official online training program for six years. Watch: Allie Kieffer talks about being transparent with her training hits and misses prior to her seventh-place finish at the 2018 NYC Marathon: ![]() But sometimes this hardcore dedication could actually be hurting us-mentally and physically-if we’re not flexible. If a training plan calls for a seven-mile tempo run at half-marathon pace, we’ll do everything we can to get it done-even if we feel like crap during it. Many of us runners are a little Type A (okay, maybe a lot Type A), and our first instinct is to see things through to completion. In fact, three days postrace, she tweeted out a photo of her exact training plan, which included all the times she cut a workout short if she wasn’t feeling 100 percent. But Allie Kieffer-who finished seventh in the 2018 New York City Marathon with a personal best of 2:28:12 and likes to challenge the status quo-was very transparent about her training on social media. Traditionally, most elite runners are extremely mum about their training and weekly mileage leading up to big races.
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