NOTE: with all but a few now done competing for the season, we should mostly be in the time off period following the end of competition. What this "break" period should look like is 5 days completely off from running and cross-training, but each day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. The next 5 days should be off of running, but can add cross-training such as walking, biking, swimming, etc, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. After this 10 day period, if feeling ready to return to running, can add 20-30 minutes of light running with 3-5 short strides at ~5k pace after the run, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. As needed, can take days off from running, but cross-train AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc. Gradually build into summer mileage.
TEAM > TEAMMATE > SELF
(if OFF, cross-training is encouraged)
