Dev,
Actually I have seen that with good success with athletes. Being sick taking total rest and having the race of their life. look you already have done the training. What got one sick is being run down. This is a tough one for anyone believe but it does work.
Tip Of The Week
As we now start week two and three of the plan it is a good time to add some strides and moderate paced runs at the end of longer runs.
A set of 15-30 second strides helps develop speed but also helps tone running economically. A set of 6-8x15 seconds at the end of a run of 6-8x15-20 seconds done at 5k or faster pace during a run with full recovery help build speed during this base building phase without the accumulation of lactic acid. this allows you to perform strides a few times per week. Uphill surges also help boost running economy.
Another thing that you can do is add moderate paced sections at the end of longer or medium long runs. These can start at 5 minutes and build to 20 minutes . You can also add moderate paced runs uphill as the training progresses. This is a good bridge to tempo running which follows later in the program.
What is a good rule of thumb for this moderate pace? Marathon or about 80% effort will be sufficient at this point in time.
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