The Do's and Don'ts of a Cutback Week

A cutback week is a week during training where you take it easy and give both your mind and body a break from the rigors of training. While it might be hard to accept an easy week when you’re feeling like you need to increase your fitness level, I promise you that an easy week will pay off in the long run (pun intended).

All solid distance training programs should include a cutback week.

During a cutback all runs should be ran at an easy pace and the distance of the long run is usually cut in half.

Why you need a cutback week (or two):

Physical break from all the hard work.
A mental break from following an intense schedule.
Recovery periods are just as important as periods with a heavy workload are.
Prevents injury.
Prevents burnout.
Keeps you motivated to reach your goals.
Gives you longevity in the sport.
Built-in cutback weeks can add flexibility to your training schedule. For example if you miss a week due to illness or an insane work week, you can use those weeks as a cutback week and adjust your training plan accordingly.

Do’s and don’ts for cutback weeks:

Do:

Respect the easy workouts. Easy means easy and rest means rest.
Spend your extra time hanging out with friends, resting or working on a non-running related goal.
Enjoy it! Your mind and body need a break even if you don’t feel like they do. Embrace the easy week and take time to relax.
Schedule a sports massage.
Get lots of rest!

Don’t:

Do extra workouts that are not listed on your schedule.
Skip the workouts listed on your schedule.
Agonize about doing easy workouts. Your patience will pay off. Easy weeks help prevent burnout and injury.
Compare your training schedule to anyone else’s.
Let doubt creep in. Trust the process and your training plan.

Final words on cutback weeks:

Some runners love a cutback week while other runners haven’t quite learned to embrace them.

I say try to embrace it as much as possible- you’ve got a ton of miles still to run between now and marathon day. Breathe, relax and enjoy!