For the Intermediate Level training program (400 training hrs/yr), we suggest reintroducing yourself into the training week with these modifications:
1) Any interval session (Level 3-Threshold and Level 4/5 Anaerobic/Speeds) only do half of the prescribed repetitions, but keep the overall training time the same. Replace the time that you would have spent on the remaining intervals with easy Level 1 work as an extension of the cool-down.
2) Scale over-distance and distance workouts back by 25%-30%, so you are only completing 75%-70% of the prescribed time.
3) Go light on strength reps/sets. Don’t push it, complete only what you are comfortable with until you can complete all sets/reps with quality movements.
Go with the model for the next three weeks. After three weeks try to complete workouts as prescribed by the plan.
* At that time, if you are feeling overworked or that the workouts are too daunting, please reach out and we can look into more training plan modifications for you.