By Coach Alysha Flynn
Understanding Your Fatigue
Fatigue is a normal part of training, especially as you approach and get into peak weeks. However, it’s crucial to distinguish between typical training fatigue and signs of overtraining that may require adjustments to your plan. Use this worksheet to assess how you’re feeling and see whether you need more rest or if it’s normal fatigue.
Section 1: Assessing Physical Signs
1. How would you rate your overall energy levels?
- Very high energy (0 points)
- Normal (0 points)
- Slightly lower than usual (1 point)
- Very low energy, feeling drained (2 points)
2. Are you experiencing persistent muscle soreness or joint pain that doesn’t subside with rest?
- No, I feel fine (0 points)
- Occasionally, but it goes away (1 point)
- Yes, it’s persistent (2 points)
3. Have you noticed any changes in your sleep patterns?
- Sleeping well, feeling rested (0 points)
- Trouble falling asleep or waking up more frequently (1 point)
- Consistently poor sleep, feeling exhausted even after a full night’s rest (2 points)
Section 2: Assessing Mental and Emotional Signs
1. How do you feel about your workouts?
- Excited and motivated (0 points)
- Neutral, just getting through them (1 point)
- Dreading them, feeling mentally fatigued (2 points)
2. Are you feeling more irritable, anxious, or emotionally unstable than usual?
- No, I feel balanced (0 points)
- A little more than usual, but manageable (1 point)
- Yes, it’s affecting my daily life (2 points)
3. How is your focus and concentration outside of training?
- Sharp and clear (0 points)
- Slightly distracted (1 point)
- Struggling to focus, easily distracted (2 points)
Section 3: Evaluating Performance
1. Have you noticed a decline in your performance (e.g., pace, endurance, strength)?
- No, I’m improving or maintaining (0 points)
- A little, but it could be normal fluctuation (1 point)
- Yes, it’s significant and consistent (2 points)
2. How do you feel after a typical workout?
- Refreshed and energized (0 points)
- Tired, but recover well (1 point)
- Exhausted, taking longer to recover (2 points)
Section 4: Consider Pre-Peak Week Fatigue
If you’re approaching peak week, it’s normal to feel more fatigued as your body adjusts to the increased training load. However, this should not include severe symptoms of overtraining.
1. Are you within 2-3 weeks of your peak week?
- Yes (0 points)
- No (1 point)
2. Is your fatigue level expected given your training volume and intensity?
- Yes, it’s typical (0 points)
- No, it feels overwhelming (1 point)
Section 5: Add Up Your Score
Add the points from each section to see where you fall:
- 0-5 Points: Normal Fatigue
You’re likely just experiencing normal fatigue from training, especially if you’re nearing your peak week. Keep an eye on your sleep, nutrition, and recovery, but you can likely proceed with your training as planned. - 6-10 Points: Monitor and Adjust
You might be on the edge of overtraining. Pay attention to your recovery and consider adding more rest days, lighter sessions, and monitoring your pre-, during-, and post-run fueling and hydration. Ensure you’re getting quality sleep, as it plays a significant role in recovery. Make sure you’re not pushing too hard, and check in with your coach for guidance on adjustments. - 11-16 Points: Overtraining
You’re likely experiencing overtraining. It’s important to back off your training intensity and volume to prevent further fatigue or injury. Prioritize recovery, hydration, nutrition, and quality sleep. Speak to your coach about adjusting your training plan and incorporating rest days to ensure you’re properly recovering before resuming more intense sessions.
Fatigue is a natural part of the journey, but overtraining should be addressed and avoided. The goal isn’t to avoid feeling tired, but to recognize when it’s normal and when it’s a sign to take action. Listening to your body is key—both in training and in life. This worksheet is a tool to help you stay in tune with your body, make adjustments when necessary, and avoid the pitfalls of overtraining. Wherever you are on your journey, remember that progress comes in many forms. Take the time to honor your hard work, make the changes you need, and trust that you are building the training and race day experience you deserve. You’ve got this! Love the process!–Coach Alysha
