Sleep is the foundation
A consistent sleep schedule supports readiness, attention and training performance. Protecting sleep is often more valuable than adding another optional workout.
If sleep is repeatedly poor, expectations for training volume and intensity may need to change.
Easy days should be easy
Recovery sessions can include comfortable walking, mobility or other low stress activity when appropriate. They should leave you feeling better, not become another hidden hard workout.
Rest days do not have to be completely inactive, but they should reduce the overall training demand.
Pain is not a progress marker
Hard work can be uncomfortable, but sharp, worsening or unusual pain is not something to prove toughness through. Stop the activity and seek appropriate professional guidance when symptoms are concerning.
A responsible program adjusts to the person. It does not ask the person to ignore warning signs.