4 weeks off from running and 6 weeks from lifting is a little on the long side if you’re not doing anything else.
At the conclusion of a yearly plan, I like to see my athletes take 2 weeks completely off and then do 1-3 weeks of unstructured physical activity on there own. The guideline for the 1-3 weeks of unstructured training is to avoid anything we’d done during the training year but to do some form of activity for 3-5 hours a week.
We also take 3-7 days off (depending on how extensive the schedule was) following the conclusion of the indoor season.
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