Down Weeks

[smokey]

I'm not sure how many of you use this technique when training, but the idea is to take an "easy week" every month or so, reducing volume to 60-70%. I have heard that doing this allows your body to recover better for future weeks and gives you the opportunity to build on your training in steps.

So anyways I want to start using this technique because I heard there are a lot of benefits, but have a few questions regarding the nature of an "easy week".

First off should an "easy week" be run at the same intensity (speed work, tempo runs and easy runs) as a normal week, or should it be run harder (because of reduction in volume) or easier (because it's an easy week).

Second, can I supplement that void in training with cross-training (bike, pool-running, weights)?

Thanks for any responses.

[fishoil]

the only thing that changes in a down week is the volume of the workout. So just cut the miles/km/m.... and the sets of drills and strength training and core

[ronb]

My definition of an easy or regeneration week, would be to increase the % of mostly aerobic running, within the training week, and there is no problem with lightening the training load in other areas, especially if the muscles are crying out for a few easy days. During that regeneration period, much of the adaptation is actually taking place.

[cerruty]

I used to like it during a base phase when I was increasing my mileage. I'd do something like 50,55,60,45 - 55,60,65,50 - 60,65,70,55...etc. It's not as practical once the season starts though.

[Bomba]

.....it is not simply volume that goes down......it's training load. Don't confuse that with volume. You can keep up the volume and instead lower the intensity....a lot depends on the event u r training for egs marathoners might lower the intensity and keep up the volume, while a mid dist runner might might lower the volume.

In fact i would sometimes argue that simply lowering volume and keeping up the intensity can create a unplanned taper.....whereas lowering the intensity doesn't really allow for this type of superovercompensation to occur....

It's an individual thing that revolves around simply allowing the body to rest up a bit.....(egs instead of doing say 3 harder sessions in a week do a hard and medium workout)

In general One will find that a 'down' week will result in significantly improved training, but the occurrence of one's down week would dpend on where your training is at (egs in buildups i persoannly tend to follow a down week once ever 3rd or 4th week ...if i am frazzled at week 3 then that's the down week....if i feel good then week 4, biut once again it's all individual as some people ala kenny Mooore need lotsa rest while others ala Frank Shroter needed very little)