Recovery week running

A down week is a planned rest week, with mileage reduced to a certain percentage of your peak mileage. The majority of runners find it most beneficial to drop mileage to somewhere between 50 and 90 percent of highest mileage, typically varying depending upon the frequency with which down weeks are taken.

How often should you have a recovery week running?

Most people recommend taking a down week every three to five weeks in your training cycle, and there's obviously some leeway there because more experienced runners can get away with more.

Is it good to rest a week from running?

Plan to take one day completely off each week. This is your rest day. Rest days prevent overuse injuries, allow for restoration of glycogen stores, give the body time to heal and repair any soft tissue damage, and prevent mental burnout. When rest follows training, the body becomes stronger.

What should a recovery week look like?

Recovery weeks, also referred to as rest weeks, are weeks in a structured training plan dedicated to rest and recovery. In most plans, you'll have a recovery week integrated into your schedule every three to six weeks. The week itself is designed to reduce overall training stress through low-intensity rides.

How to do a cutback week running?

How to incorporate cut back weeks. Athletes should have roughly 1 week with a 20-30% reduction in mileage every month. If you are running 50 miles per week, you should cut back to 35-40 miles per week. Along with a cut back week, should be a cut back long run.