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

In episode 399 of Running Rogue, hosts Chris McClung and James Dodds dive deep into the anatomy of the 'down week'—a critical yet often misunderstood phase in training cycles. They explain that down weeks are not about rest or inactivity, but a structured reduction in volume (15-25%) every third week to consolidate fitness gains from two preceding hard weeks. The episode emphasizes that down weeks maintain routine, including speed work, strength training, and recovery runs, while prioritizing recovery through intentional time investment—like naps, foam rolling, or social meals—rather than adding new stressors. The hosts stress the importance of a regular cadence, warning against listening solely to the body for timing down weeks, as this can lead to inconsistency and injury. They also address the psychological reality that down weeks often feel sloggy, not joyful, and urge runners to manage expectations. The episode closes with a preview of the upcoming Indianapolis Marathon as a Rogue Destination race and invites listeners to join their weekly Instagram Live Q&A.