Recovery is part of the plan – and deliberately built into enduco
At enduco, we follow a clear training philosophy: progress doesn’t come from doing more alone, but from the right balance of load and recovery. Especially in today’s training culture, where performance is often equated with constantly doing “more,” we want to remind you: Recovery is not a setback – it’s a prerequisite for growth.
Why enduco includes rest days in your training plan
Every session in your plan has a purpose – and that includes rest. Effective endurance training is based on the principle of supercompensation. After stress, your body needs time to recover and adapt to a higher performance level. Skip or shorten this phase, and training benefits fade – or worse, lead to overtraining.
With enduco, recovery is systematically integrated. Our plans consider not only volume and intensity, but also your Rate of Perceived Exertion (RPE) and current fitness level. The result: adaptive plans that allow your body time to adapt – with no unnecessary breaks, but without overreaching.
What happens in your body during recovery
While you rest, your body works hard: replenishing energy stores, repairing tissue, regulating hormones, and restoring your nervous system. Research shows these processes are essential not just for physical but also mental performance(Mujika & Padilla, 2001; Meeusen et al., 2013).
If you train regularly, you know: the gains come after the training – during recovery.
Why beginners especially benefit from rest
Many new runners tend to train too frequently, too intensely, or without structure. That can kill motivation and lead to burnout. That’s why enduco uses subjective effort ratings (RPE) to guide training. This approach helps you listen to your body – before relying too heavily on pace or heart rate data.
Especially in the early weeks, it’s crucial to combine intuitive training with science-based structure. That’s where our system comes in.
Recovery isn’t weakness – it’s training intelligence
At enduco, our job is not just to make you fitter – but to do so with a smart plan that protects and optimizes your resources. Rest days aren’t “empty time,” they’re a strategic part of your plan.
The goal: sustainable progress, long-term health, and genuine joy in movement.
Sources:
Mujika, I., & Padilla, S. (2001). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise, 33(7), 1182–1187.
Meeusen, R. et al. (2013). Prevention, diagnosis and treatment of the overtraining syndrome: joint consensus statement. European Journal of Sport Science, 13(1), 1–24.
Halson, S. L. (2014). Monitoring training load to understand fatigue in athletes. Sports Medicine, 44(2), 139–147.