Running News Daily

Deload weeks allow your body to adapt to training. Here’s how to optimize this time.

If you take a look at a standard training plan, you may notice a rhythm: It’s typically a slow progression in a four-week cycle. Workouts build in intensity, volume, or a combination of the two, from day to day and week to week, until there’s one week when the training load slightly decreases.

This period is what is known as a deload week a.k.a. a recovery, down, or cut-back week, a key part of periodization training, which is the foundation of any good training plan.

“Deload weeks allow your body and your mind to get a little bit of recovery from the harder work that you’re doing in those other weeks,” says Elisabeth Scott, certified run coach and owner of Running Explained, a podcast and coaching company. Just as we take rest days throughout each week, we have a deload week in each month to help our bodies adapt, she explains.

These weeks vary in structure depending on the training plan but the benefits remain the same: Deload weeks help restore your energy, protect your immune system, and allow your mental and physical strength to reach optimal levels of performance before you progress to the next training block, says Raj Hathiramani, certified running coach at Mile High Run Club in New York City.

If you neglect to take rest and recovery days and subsequent deload weeks, this can lead to your body forcing you to take them when you least expect it. Low energy, fatigue, aches and pains are all signs it could be time for a deload week, according to both experts.

Here’s how to add these weeks to your calendar if they aren’t already on your schedule, plus what to do during deload weeks so you stay healthy and keep progressing your fitness.

The Dos and Don’ts of Deload Weeks

Do Reduce Your Training Volume and Intensity Regularly

“It’s most common to have a down week once every four weeks,” Hathiramani says. But there’s no hard and fast rule, as the frequency of down weeks can vary from every three weeks to every six depending on an individual’s needs—for example, returning to running after an injury may call for more frequent recovery weeks.

During this time, you should reduce your training volume by 10 to 20 percent and dial back your intensity of your workouts as well, says Harithamani. “A general good rule of thumb is to add in an extra recovery day and to reduce your number of quality workouts [interval and tempo runs],” he adds. If you typically practice two to three hard workouts per week, Hathiramani recommends cutting it down to one or two.

Also, you can achieve a reduction in training volume by shortening your longest run, he says.

If you’re following a training plan then, you should notice an extra rest day and/or shorter long runs somewhere around the four-week mark depending on the structure of the plan. So you don’t have to make any adjustments to it unless you want more recovery within your training cycle.

Don’t Be Afraid to Make Adjustments to Prewritten Plans

If you feel like you need more recovery than what is prescribed on the training plan you’re following—for example, you’re feeling burned out, have lingering aches or pains, or are dreading your workouts—add more recovery time! It’s okay to take days off when you need them.

Just take into consideration the structure of a plan if you want to add more deload weeks over the course of your training cycle, says Scott.

“Typically, each block of training is written with a specific purpose and function in mind [like increasing speed], so you can’t just split up those blocks of training,” says Scott. This is where tapping a coach, who can adjust a plan or create a custom plan for you can be beneficial, she adds.

For example, you can extend a 12-week training plan to 13 weeks for more frequent recovery weeks (every third week rather than fourth) but this requires a bit of planning (which is why Scott recommends working with a coach).

Do Prioritize Recovery Practices

You want to “recover as hard as you train,” says Hathiramani, who recommends you take deload weeks as an opportunity to focus on other core aspects of your training like stretching, nutrition, sleep, and overall well-being, rather than try to overcompensate for running less.

“The biggest mistake that I see runners make when it comes to deload weeks is thinking that because they’re running less they can add a bunch of other stuff to their week,” says Scott. This might include HIIT classes or more cycling or hiking.

“If you are running less but doing a ton of other physical activity, or you are still in a super-high stress week—that’s not really a deload week anymore. That’s just a week where you’re running less, but you are doing a lot of other things instead,” says Scott.

A true deload week is less of everything. “It’s focusing on rest and recovery. It’s getting a little bit of extra sleep,” she explains.

Don’t Neglect to Strength Train

Strength training is a great complement to any run program or training plan, so you don’t necessarily have to skip these sessions during deload weeks, says Andrew Lemoncello, former Olympian and personal run coach at McMillan Running.

This is especially true if you’re not lifting heavy weights, but rather focusing on prehab exercises, like banded glute workouts or core activation moves. “Some workouts won’t need much adjustment as they are simple core exercises with not a lot of loading,” Lemoncello explains.

If you are lifting heavier weights to build strength, Lemoncello recommends decreasing your load by 20 percent during a deload week or skipping one of your weightlifting workouts so you can give your muscles a chance to rest.

To make things easier, you can follow a strength training plan with a similar build (three weeks on and one deload week) as your running plan. Start the plans at the same time to take the guesswork out of switching up your sessions, and make it easier to relax during a week of decreased training.

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

 

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.