My answer would probably be the same with a 9 miler. Off is not really necessary before a long run. Some actually find it a hinderance as they feel sluggish. Even a hard run the day before a long run can have a training benefit, although it might not be something to tackle the first time you run a new distance.
Many of these questions are going to be ones that you can only answer for yourself, and that take some experience. Which is why, although I know that following a set plan is both useful and comforting the first go around, pay some attention and dont feel afraid to rearrange as needed. (really the worst that will happen is most likely a crappy run)
This plan is set up on an alternating day schedule, one of the things to notice about yourself (and maybe this training cycle is not the time )is how long does DOMS or fatigue from a hard workout take to peak for you? Is it 24 hours or 48? Many people, and I am one of them do better with 2 hardish days in a row followed by 2 easier days. Fatigue for me doesnt hit for 2 days and I am prone to sluggishness from off days.
Standard rule of thumb is within reason you can rearrange any days in your training schedule without much negative.
Last edited by ennay; 08-05-2010 at 06:55 PM.
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