Episode 399: The What, Why, and How of Down Weeks

Recovery is how you build fitness. We need recovery after hard and long days, hence our emphasis on recovery running. You also need recovery after hard weeks, so in our programming, we do "down weeks" every third week to consolidate the fitness gains of the "up weeks." Two up, one down. That is the rhythm of working hard and then recovering from that work to actually get faster. In this episode, we talk about the what, why, and how of down weeks. What do they look like? Why do we do them? And how do you make them as effective as possible with 6 key success factors? Almost at 400 episodes!

You can listen to Episode 399: The What, Why, and How of Down Weeks online on Radio and Podcast. Open the player on this page to stream the available audio.

Episode 399: The What, Why, and How of Down Weeks is an episode from Running Rogue by Rogue Running.

This episode is 58:32 long.

This episode was published on Apr 24, 2026.

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