If you’ve ever felt guilty for running less, you’re not alone. Most runners think the only way to get faster is to run more: more miles, more workouts, more effort. After all, your body is adapting and needs more stimulus to get better, right? Not so fast. your body gets stronger when it rests, not when it’s constantly under stress. That’s why taking a planned down week can actually make you a faster, healthier, and more consistent runner over time. Let’s break down how it works and how to build it into your training.

What Exactly Is A Down Week?

A down week (also called a “cutback” or “deload” week) simply means running less volume and intensity than usual. Let’s say you’re running 55–60 miles per week with a tempo, a speed workout, and a long run. Your down week might look like this:

• Cut mileage to ~45-50
• Shorten the long run
• Either skip the speed work or make it light and fun (think uptempo or strides)

This short reduction gives your body a much-needed reset without losing fitness.

Why It Works

Down weeks are one of the most underused tools in training. They help you avoid injury, reduce overtraining, and keep your training sustainable. By reducing your volume and intensity, you give the body extra time to rest and repair muscles, bones and connective tissue which helps avoid both injury and overtraining. Plus the mental benefit of having an easier training week keeps your running level more sustainable over time.

It may feel counterintuitive, but a down week will lead to better improvement and performance over the long term. Improvement only happens when there is adequate recovery from stress. Taking a strategic down week allows your body to absorb the training load you’ve built up. When you return to normal mileage, you’ll often feel fresher, faster, and more confident.

How Often Should You Take a Down Week?

Most runners benefit from a down week every 3 to 6 weeks, depending on training intensity and life stress. If you are feeling strong, take one every 5 to 6 weeks. If you are feeling beat up, take one every 3 to 4 weeks. Reduce total mileage by 15–25%, ease up on intensity, and focus on relaxed, aerobic running. This is also a great time to include:

• Strides or light uptempo runs
• Extra mobility or recovery work
• A mental break from tracking every split

How to Know It’s Working

When you return to regular training, you should feel lighter, more energized, and mentally sharper. That “spring in your step” feeling? That’s recovery doing its job. Over the long term, consistent down weeks lead to fewer injuries, smoother progress, and better race-day results.

Ready to Train Smarter, Not Harder?

If you’ve been pushing hard but not seeing the results you want, a well-structured plan with strategic recovery might be what’s missing. At Fast Pack Running, we design custom training plans and 1:1 coaching to help you build strength, speed, and consistency — all without burning out.

Get started with a custom plan or personal coaching. Check out our training plans and coaching here.

Get our best tips and training advice to help you run better and faster. Subscribe to get weekly Training Tips delivered to your inbox.