Never do speed training when your muscles are sore or you are feeling very tired.Just jog easily,irrespective of what is on the schedule for that day's training.You can never do yourself any harm by jogging and it will usually help to overcome the soreness or tiredness.
Control your training so that you are not racing it,except when full efforts are called for in the schedules.Run strongly and easily in effort,always keeping something in reserve.As you feel improvement,gradually increase your training tempo but never use that reserve." Quote by Arthur Lydiard.
A common mistake by rookies and runners who can't control their anxiety is not being able to back- off. They believe that any letting up on, or changing a workout to accomodate their physical condition, will negatively effect racing performance.This of course is nonsense.Easy jogging when feeling overly tired or sore, in place of "gutting out" a training session that will ultimately be debilitating instead of constructive,allows the body to recover and come back strong.As a sidenote,studies have shown that a conditioned runner will lose only 5% of his fitness if he does no running for a week.I would quickly add that this percentage increases if the inactivity goes into 2 and 3 weeks.
It's a cliche but we must "listen to our bodies" and not treat them as if they were machines.
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