The Dos and Don’ts of Deload Weeks

If you take a look at a standard training plan, you may notice a rhythm: It’s typically a slow progression in a four-week cycle. Workouts build in intensity, volume, or a combination of the two, from day to day and week to week, until there’s one week when the training load slightly decreases. This period is what is known as a deload week a.k.a. a recovery, down, or cut-back week, a key part of periodization training, which is the foundation of any good training plan. “Deload weeks allow your body and your mind to get a little bit of recovery from the harder work that you’re doing in those other weeks,” says Elisabeth Scott, certified run coach and owner of Running Explained, a podcast and coaching company. Just as we take rest days throughout each week, we have a deload week in each month to help our bodies adapt, she explains. Here’s how to add these weeks to your calendar if they aren’t already on your schedule, plus what to do during deload weeks so you stay healthy and keep progressing your fitness. [View in Browser]( [Runner's World Logo]( [SHOP]( [RW+ EXCLUSIVE]( [SUBSCRIBE]( [The Dos and Don’ts of Deload Weeks]( [The Dos and Don’ts of Deload Weeks]( [The Dos and Don’ts of Deload Weeks]( If you take a look at a standard training plan, you may notice a rhythm: It’s typically a slow progression in a four-week cycle. Workouts build in intensity, volume, or a combination of the two, from day to day and week to week, until there’s one week when the training load slightly decreases. This period is what is known as a deload week a.k.a. a recovery, down, or cut-back week, a key part of periodization training, which is the foundation of any good training plan. “Deload weeks allow your body and your mind to get a little bit of recovery from the harder work that you’re doing in those other weeks,” says Elisabeth Scott, certified run coach and owner of Running Explained, a podcast and coaching company. Just as we take rest days throughout each week, we have a deload week in each month to help our bodies adapt, she explains. Here’s how to add these weeks to your calendar if they aren’t already on your schedule, plus what to do during deload weeks so you stay healthy and keep progressing your fitness. If you take a look at a standard training plan, you may notice a rhythm: It’s typically a slow progression in a four-week cycle. Workouts build in intensity, volume, or a combination of the two, from day to day and week to week, until there’s one week when the training load slightly decreases. This period is what is known as a deload week a.k.a. a recovery, down, or cut-back week, a key part of periodization training, which is the foundation of any good training plan. “Deload weeks allow your body and your mind to get a little bit of recovery from the harder work that you’re doing in those other weeks,” says Elisabeth Scott, certified run coach and owner of Running Explained, a podcast and coaching company. Just as we take rest days throughout each week, we have a deload week in each month to help our bodies adapt, she explains. Here’s how to add these weeks to your calendar if they aren’t already on your schedule, plus what to do during deload weeks so you stay healthy and keep progressing your fitness. [Read More]( [Read More](     [Say Hello to the 10 Fastest Half Marathoners in History on Record-Eligible Courses]( [Say Hello to the 10 Fastest Half Marathoners in History on Record-Eligible Courses]( How long could you run at record pace? [Read More](   [The Best Rain Jackets Will Keep You Dry, Cool, and Ready to Perform]( [The Best Rain Jackets Will Keep You Dry, Cool, and Ready to Perform]( Don’t let a drizzle keep you from crushing your goals. [Read More](     [Nike Continues Shuffle of Pro Coaches]( [Nike Continues Shuffle of Pro Coaches]( Pete Julian’s Union Athletics Club will move to Colorado. [Read More](   [Feeling the Drag of Marathon Training? This Mental Tool Can Boost Your Motivation]( [Feeling the Drag of Marathon Training? This Mental Tool Can Boost Your Motivation]( A global study finds that mindfulness training could bring significant health benefits, including a better perspective on exercise. [Read More](     [Runners Thought They’d Meet Their Soulmates in This Run Club. Instead, They Left Heartbroken.]( [Runners Thought They’d Meet Their Soulmates in This Run Club. Instead, They Left Heartbroken.]( Whether you’re running a race or trying to date, it turns out there are no shortcuts for either. [Read More](   [90-Day Transformation Challenge: Abs](   [LiveIntent Logo]( [AdChoices Logo]( [Need Assistance? Contact Us.](mailto:rwmembership@runnersworld.com) Follow Us [Visit Runner's World on Facebook]( [Visit Runner's World on X formerly Twitter]( [Visit Runner's World on Instagram]( [Visit Runner's World on YouTube]( [Unsubscribe]( | [Privacy Notice]( | [CA Notice at Collection]( Runner's World is a publication of Hearst Magazines. ©2024 Hearst Magazines, Inc. All Rights Reserved. This email was sent by Hearst Magazines, 300 West 57th Street, New York, NY 10019-3779