Coach Elisabeth 🏃‍♀️ Running Explained

CUTBACK or DOWN weeks are an essential component of your training schedule. They are intentionally programmed weeks of reduced volume and/or intensity positioned approximately every 3-5 weeks. Average volume reductions range from 15-30%, although some athletes may do more depending on where they are in their training and what works best for them!⁠ Down weeks allow you a period of recovery to absorb the training you've done in the previous weeks, ultimately slingshotting you to higher fitness (supercompensation) than if you just plowed on through and increased training volume/intensity every single week (which can lead to plateau, burnout, or overtraining). Just like you recover from harder training days, you need to recover from the accumulation of weeks of training (and zooming out even further, take recovery after hard training cycles!). The recovery and doing LESS is part of what allows you to do MORE when you need to!⁠ If you are currently maintaining volume/base-building without increases, your down weeks can likely be farther apart (every 5th week or more) compared to someone who is doing race-specific training or is actively building volume or intensity (every 3rd or 4th week down).⁠ Just like during your taper period, it's normal to feel "not great" during your down week; you may feel flat, sluggish, or unmotivated. That's normal!⁠ BUT, you might also feel great! Training effectively doesn't mean training as hard as possible every single week; it means appropriately balancing hard work with the recovery that lets us do what we are trying to do! -- Train with the plans & programs that have helped THOUSANDS of runners feel stronger, run more, get faster, and set PRs at multiple distances! Downloadable training plans App-based access to ALL the programs! Group coaching in The Run Club App 1:1 Coaching - high touch support & personalized training Masterclasses & Courses to teach the WHY & HOW! 💬"Just wanted to say I downloaded your level 2 half marathon training program... Yesterday I did the optional 10km tune up race and Itook almost 12 mins off my previous time!!! Also PR'd my 5km! Love your content, love your pod and loving this program!" -B.M.