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The 10-day Training Cycle Offers Flexibility and Recovery, But Is It Right for You? Jason Fitzgerlad
Lindsey Hein, 37 of Indianapolis, has finished more than 15 marathons in her running career. But as the host of the
I’ll Have Anotherrunning podcast and mom of four, she needed a training plan that could fit into her busy life. Hein works from home, without the typical nine-to-five schedule, so she had some flexibility when it came to mapping out her runs. After some research, she decided to transition from a traditional seven-day training plan to a 10-day training cycle.
This extended 10-day approach gave Hein more time for additional recovery in between long runs and for her family. “The flexibility of not always running long on Saturday or Sunday mornings brought more life balance to our family,” she says.
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From an exercise physiology perspective, a 10-day cycle better prioritizes the recovery period, “which is where all of your adaptations take place,” says Mario Fraioli, a Bay Area-based coach who works with a number of Olympic Trials-level marathoners, internationally-ranked ultrarunners, and competitive age-group athletes. “A lot of runners stress about fitting two workouts and a long run in every week, but there’s no universal formula that says that has to be the case or is the best way to structure a training cycle,” says Fraioli.
Hein experienced this firsthand and credits the extra days with helping her feel better during marathon training. “I felt like my body needed more recovery time between long runs,” she says, and the 10-day cycle helped her achieve that.
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What-works-best
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Base-run
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