Down weeks are one of the most underrated tools in a runner’s training plan. The most obvious time to schedule one is after a big race—but that’s far from the only situation where they matter.
So when should you take a down week?
It depends. Training is highly individual, but a good guideline is to plan one every 3–6 weeks. The goal is twofold:
- Absorb the training you’ve done.
Fitness doesn’t improve just from hard work—it improves when your body has time to recover from that hard work. - Reduce the risk of burnout, injury, and illness.
Strategic rest keeps you healthy and consistent.
What Does a Down Week Look Like?
There are two simple approaches:
1. Remove almost all intensity and just run easy.
Keep a few light strides if you want some pop in your legs, but otherwise think of this as the “jog around for a week” plan.
2. Maintain your usual weekly structure but cut the volume.
Keep your normal rhythm of harder days, easier days, and long runs—but reduce each by 25–50%.
And the Last Reason to Take One…
If things start going sideways—if you’re flirting with burnout, feeling an injury coming on, or fighting off illness—that’s a clear signal you waited too long. A down week at the right time helps you avoid this scenario entirely.
Build them in on purpose, and your running will thank you.
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