3 week vs 4 week recovery

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2013-05-20 12:59 PM

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sarasota
Subject: 3 week vs 4 week recovery
which is best for a 53yr 162lb male, 3 or 4 week recovery? was looking at 21 Oly (balanced, 3-3-3) plan, yet not sure which is best for a fella like me who's done no more than 6-8hrs a week (usually, tho' did a ramp up to 10+hrs for my recent sprint 5/5/13).
[if I weren't so crampy-sore-tight, i'd just "go for it" w/ an intermediate mentality and fit in some HITT as well, but alas.....???]

also, what does "0 Kms.....20m" mean (seen in the last taper week of said/aforementioned plan)??? some kinda strength train or other???
[o/wise I don't understand how u do 20' & 0 Kms......?]

tks K5k

2013-05-22 11:00 AM
in reply to: kargs5krun

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Subject: RE: 3 week vs 4 week recovery

I would do a 2 week on 1 week off personally.  Though you can go 3 on 1 off and if your body feels like it needs a recovery week before week 3, you can redo the plan.

Regarding the 0km - 20min.  These are essentially tuneups a few days before...just time based, make sure your bike is mechanically sound...keep your legs loose.  Short swim (at race if possible) to stay loose and get familiar with the course.

2013-11-02 9:48 AM
in reply to: Ron

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sarasota
Subject: RE: 3 week vs 4 week recovery
ok, tks Ron.
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