Take a recovery week every 3-4 weeks

What to Do

Every 3-4 weeks, schedule a recovery week where you reduce total running volume by 20-30%. Run the same number of days but at shorter distances and easier effort.

Why It Works

Progressive overload (gradually increasing training stress) only works when paired with periodic recovery. Recovery weeks allow accumulated fatigue to dissipate, tissues to fully repair, and fitness adaptations to consolidate. Without them, fatigue builds until performance declines or injury occurs — a pattern called overreaching.

Tips

• A recovery week is not a week off — you still run, just less
• Signs you need a recovery week: persistent fatigue, declining performance, irritability, poor sleep
• After a recovery week, you should feel refreshed and eager to run again
• This pattern (3 weeks build, 1 week recover) scales from beginners to elite athletes