Why your training plan might need recovery weeks

Everyone needs days to recover, but some runners can enhance their training plans exponentially by adding recovery weeks.

Runners who will benefit most from this technique include high-intensity runners or those trying to increase base mileage (the number of miles you run in a week).

A woman walks along a paved trail with foliage on either side, resting her hands on top of her head as the sun sets. Recovery weeks help runners avoid injury and improve performance. — Taking time for proper recovery will help you avoid injury and improve performance.

This post looks at what recover weeks are, why you might need them, and when to opt for individual recovery runs instead.

What is a recovery week?

A recovery week is a full week out of your training plan where you reduce your weekly mileage. They are typically laced into a plan between 2-4 weeks of increased mileage (build weeks).

A woman jogs along a path as the sun sets behind her. — Moderate- to high-intensity runners can get by with one recovery week per month to optimize performance.

The recovery week breaks up the build weeks and lets your body adjust to the increased mileage. They are usually seen in plans geared to longer duration or base building.

You should reduce mileage by 20%-30% during recovery weeks.

Here’s an example training plan:

Week 1 – Build: 45 miles
Week 2 – Build: 47 miles
Week 3 – Build: 51 miles
Week 4 – Recovery: 25 miles
Week 5 – Build: 51 miles
Week 6 – Build: 53 miles
Week 7 – Recovery: 30 miles

Should you add recovery weeks to your training plan?

There are a couple of reasons you should consider penciling these into your plan.

We accumulate stress over time – physically and mentally and both affect your running. If you push hard with high-intensity effort or long distances week after week, your body will face consequences. Add a recovery week to help deal with the slowly accumulated stress.

A man in a red jacket and black runners pants jogs along a trail. Reducing miles and/or speed for a whole week allow your body to bounce back from accumulated stress. — Reducing miles and/or speed for a whole week allow your body to bounce back from accumulated stress.

Recovery weeks are also great for conquering plateaus. If you’re struggling to increase base mileage and keep hitting stalls, schedule in a recovery week. That way you can dive into your build weeks fully refreshed.

Recovery weeks versus recovery runs

Some people aren’t high-intesnity runners and there’s nothing wrong with that! If your goal is maintenance or your journey follows a lower-intensity training plan, then you don’t have to budget in full weeks for recovery.

However it’s so important to still give yourself recovery days during your week where you can stay active but reduce your average miles.

A man jogs along a roadway wearing black track pants and a blue and black rain jacket. — Recovery runs are individual runs with reduced mileage. That way you’re still getting miles in but not pushing your body too hard.

For a moderate-intensity training plan, try to schedule 2-3 recovery runs within a two-week block. These should be in addition to total rest days when you don’t run at all. You can still opt for stretching, yoga, or weight lifting on total recovery days.

What’s up Next?

If you’ve been following the recovery series, you should now have a toolbox of tips to enhance your running journey. However, we have one more essential to offer: tapering.

Tapering is essential before a race. And since we’re entering race season, there’s no better time to discuss it. In fact, Endurance Athletics is hosting its first 2021 5k in April, so prepare to taper the end of March.

Click here for details on the race. And be sure to subscribe to keep up on our latest posts.

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