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.
I have a girl (just finishing her junior year of high school) who just finished up a yearly plan. I was planning on starting her back up full go on Monday, July 19th. She just started her two weeks of complete rest. She’s also a basketball player, so would it be a good idea if during the three weeks after her complete rest her and I play some pickup basketball? What are some other options for those runners who don’t play basketball?