How runners should do cutback weeks in training

Cutback weeks not only help the body recover, they actually are a strategic way to boost your fitness, improve performance and protect against injuries.

By Henry Howard

Recovery is an important part of training for runners of all experience levels, ages, fitness types and other variables. Regardless of whether your goal is a first 5K, Boston Marathon qualifying time or a 100-mile trail race, recovery is key to your progression as a runner.

That is why, as a coach, I schedule my athletes for cutback weeks. (Learn more about my coaching here.) These are also referred to as deload or down weeks, or other descriptions that indicate a reduction in training volume during an overall plan.

Cutback weeks not only help the body recover, they actually are a strategic way to boost your fitness, improve performance and protect against injuries. They are also a good time to assess our overall health plan to make sure we are doing everything we can to stay healthy, like drinking plenty of water. (This Stanley Tumbler is a great way to make sure you are hydrating properly throughout the day.)

Taken to an extreme, think about bodybuilders. Their muscles don’t grow when they are pumping iron. Bodybuilders tear the muscles and then the body repairs them during a period of rest. That’s why they alternate leg days, upper body workouts, etc.

The same concept is applied to runners and their fitness development. Here’s how to make the best use of cutback weeks.

Usually, the runner’s weekly volume is cut by between 20% and 35%, while the intensity also drops but not as sharply.

How to do cutback weeks

I generally give my athletes a cutback week every four to six weeks, depending on their fitness level, goals and other factors. Usually, the runner’s weekly volume is cut by between 20% and 35%, while the intensity also drops but not as sharply.

I consider a variety of factors when creating the plan for a cutback week for my athletes. If you are doing your own plan, here are some things to consider about how runners should do cutback weeks:

Their experience level: Newer runners may face a larger percentage of volume cut because their fitness level is likely not as built up as others. This rest and recovery time will help their body heal and be able to add on to the load after the cutback week.
Their injury history or recent flareups: For runners who are often injured or who have been dealing with an injury, this is also a good time for a reset. For them, I may not only cut overall volume but give them an extra rest day or cross-training day.
Where we are in the buildup to the race: This leads to even more variables such as the athlete’s goal for the race, previous experience at the distance, training progress to date and more. For example, if an athlete is experienced at the distance, adapting well and heading into the final build, I am more likely to prescribe a low- to moderate cutback. That way they can continue the build then use the taper time for a full reset and adaptation.
Other life commitments: I often create a cutback week when an athlete has another commitment that may affect training time such as a family wedding, big work project deadline, overseas travel or something else that disrupts their routine. The body doesn’t differ between training stress and other stressors — like travel, work, family, etc. — so a well-placed cutback week will also help them deal better with the other stress as well.

What to know during cutback week

Try yoga or other cross-training during a cutback week.

We generally don’t lose any fitness until we go through about two weeks of nonactivity. So a cutback week won’t diminish what we’ve already built — in fact, the body will recovery, repair and be even stronger.

Lower intensity: Throughout the training cycle, our running should be about 80% of the time at an easy or conversational pace. It could certainly even increase during cutback week. Still, use some hill sprints, fartleks and other such interval training, but not as much as during a regular week.
Embrace cross-training: Try out swimming, cycling, yoga, or even pickle ball. Cross-training helps to maintain fitness, improve muscle balance, and reduce the repetitive impact of running.
Use active recovery: Embrace active recovery methods like foam rolling, yoga, mobility work and more. These efforts boost muscle recovery and help alleviate fatigue.
Engage your mind: Use this week to recharge mentally. Go for a hike in nature, practice mindfulness, or binge-watch that Netflix series you’ve been wanting to check out.