More running doesn’t always mean faster running or better fitness. Many breakthroughs and successes happen after taking a step back. A scheduled off-week from running allows your body to repair, adapt, and rebuild stronger than before. Let’s talk about the reason off-weeks are effective, how to plan them into your training, and why taking a short break can actually make you a better runner.
What Is an Off-Week from Running?
If you typically run 1-2 goals races per year, you may naturally schedule your off-weeks around those races. Maybe after a marathon you take 1-2 weeks off of running, or after a half-marathon you take a week off and only cross-train.
An off-week from running is a break from running that allows your body to recover so it can come back stronger. It is also an opportunity for you to mentally take a break from the grind of running and focus on other things for a bit.
Off-Week vs Cutback Week: What’s the Difference?
Cutback weeks are a reduction in mileage, usually built in to a training plan every 3-6 weeks. You may reduce your mileage by about 15-30% from what you were doing during your regular training weeks. An off-week means that you are not running at all for about a week.
How Often Should You Take an Off-Week from Running?
To prevent burnout and reduce risk of injury, planning off-weeks 1-2 times a year is ideal. Additionally, you can take an off-week when you need it. If you race often you may need more off-weeks, or if you find that you have been sick, burned out, or dealing with injuries.
Why Runners Should Schedule an Off-Week
- Improves physical recovery and tissue repair
- Reduces injury risk and overtraining
- Prevents mental burnout from running
- Helps you come back stronger and faster
When we think about our running over the course of a year it’s important to try to use micro and macro training cycles, or periodization. We want to think about planning out what each training block will look like in terms of hard/easy workouts, building volume, and recovering. Within one training cycle we might spend a few weeks focusing on base-building before moving into the actual training and sharpening, and follow that up with a taper before a race. Following the race a recovery period is important to prepare for the next block of training.
So when you think about the big picture of your running over the year, it can be helpful to identify 1-3 peak periods such as a goal race. You can build your training around that.
For example, if you plan to run marathons in May and November, you may spend January focusing on base-building, then you would train for your race, and take some recover in June. The you would go back to base-building (or maintenance) in July, and start training for your race again August. December would be recovery period.
Signs You Need an off-Week from Running
- Lingering fatigue or heavy legs
- Declining performance or motivation
- Frequent niggles or minor injuries
- Poor sleep or elevated resting heart rate
Here are a few reasons to schedule an off-week from running when they don’t naturally happen following a big race:
- The weather has been consistently very hot or very cold and you want to take a break now before the weather improves
- You’ve run higher mileage than you are used to for a few months
- You are preparing to start a new training cycle in the next month
- You’re dealing with other types of stress in your life, such as a busy work schedule
There are many reasons to take time off of running. If running has been going well overall, but you haven’t taken an off-week in a long time, these are some things to consider.
How to Schedule an Off-Week from Running
How Often Runners Should Take an Off-Week
Off-weeks should happen at least once a year, or more depending on how often you race, how hard you train, and other factors that can affect your performance.
What to Do During an Off-Week from Running
You can either rest completely or do some other forms of exercise. If you are recovering from a big race it’s a good idea to rest completely for about a week. Try to focus on other things besides running, and get some extra sleep.
Can You Cross-Train During an Off-Week?
Yes, but don’t overdo it. The point of the off-week is to recover, so cross-training should be light and enjoyable.
What Not to Do During an Off-Week
Don’t restrict your diet or heavily cross-train to make up for not running. The purpose of the off-week is to give your body a chance to recover, so you want to continue fueling well and give yourself the rest you need to come back stronger.
Does Everyone Need an Off-Week from Running?
While mentally and physically it’s good to take a break once from running in awhile, if running isn’t your main form of exercise or you haven’t been training hard then you may not need an off-week from running. (Although taking a break from all workouts isn’t a bad idea either if you feel like you need it!)
Will You Lose Fitness During an Off-Week?
Taking a week off of running will not cause you to lose fitness. In fact, it may help you come back stronger.
What the Science Says About Short-Term Rest
For most runners, 5–7 days of reduced or no running leads to better recovery, lower injury risk, and improved performance once training resumes.
Studies on detraining show that VO₂ max and aerobic enzymes remain mostly stable for about a week without running, especially in trained endurance athletes. Any small declines typically begin after 10–14 days and are quickly reversed once training resumes.
Why Recovery Often Improves Fitness
This is similar to the principle behind tapering before races. Reduced fatigue can lead to improved fitness. Many runners report feeling stronger, faster, and more motivated after a planned break.
Just remember to look at the big picture of your training and workouts, pay attention to how you are feeling, and listen to your body. It can be refreshing for the body and mind to take a few days or weeks to relax and reset.
You may also like:
8 Reasons To Take a Break From Running
Tips for Overcoming a Running Slump
How to Recover After a Bad Run
Do you periodize your training throughout the year?
When was the last time you took a week off of running?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I really need to cycle my training better. As you said, usually this happens automatically when we are training for races, but this year everything is different. Thanks for the reminder, Lisa!
Right now I’m taking a forced break from running – that’s what happens when you don’t cycle properly.
Its too bad you were forced to take a break. I think alot of people have just been running as much as they want this year because there just hasn’t been the same structure as usual.
I took a couple of weeks off after my 10K time trial in July. That was the first break I had had all year. But I must say it was tough. Initially I didn’t know what to do with myself. I’m so all or nothing so when I have off, I don’t feel like doing any other activities! But what I also found is that mentally, I need to keep running. I was really down when I was on my break which really surprised me – so I think for now, my breaks need to involve a little bit of easy running OR I need to be more active with other fitness activities during my running breaks!
I know what you mean. I think it really helped me to keep up with strength training and to go for walks. Getting outside felt really good!
I currently have an off-week just to be cautious about recovering from Covid (I’ll take about 2-2.5 weeks off total). During normal years, I usually take a week off of big races or around the holidays if traveling a lot.
That’s smart to take some extra time off while recovering. There’s no point it rushing back too quickly!
I completely agree that it is a smart idea to take a small recovery period at least 1-2 times a year. I usually schedule mine around Christmas time. I believe not doing this is one of the biggest mistakes in training that many people make. I see this so often in my MRTT group and it often leads to burn out or injury. Hope you enjoyed your rest week
The holidays are a good time to take a break! I’ll probably do this again in the winter once I’m tired of dealing with the cold weather.
I’m guilty of not taking much time off from running (or fitness in general), but I am careful to scale back random weeks now and then. That said, I typically don’t have high mileage weeks (I seldom break 25 miles/wk), so even without scaling back, I don’t feel like I’m overdoing it.
Scaling back can be really helpful! Especially if you don’t run high mileage, a complete week off might not be necessary, especially if you’re feeling good overall!
Unless I am injured, I do not take time off.
But I am not a high volume runner and only train loosely. So when all my races were cancelled, I just ran less and walked more but kept up my long runs. However, I ran with slower runners and used intervals. Just focusing on the social aspect of running not pace.
That makes sense! I think its when we are training alot and racing hard that we really need those cut back weeks or off weeks.
Great article! I actually just took a week off a few weeks ago for one of the reasons you listed. I’d been doing more mileage with more intensity and had a PF flare in my right foot. I took a week off, changed my shoes to Brooks ghost and am feeling much better. I’ve backed way off the intensity and am running super easy since starting back up. I’m not sure about races these coming months but I want to start building my base again just in case so the week off was a good idea!
So glad you are feeling better! I bet you are really glad you listened to your body and didn’t end up with an injury. Hope the base-building goes well!
I rarely take a week off but I understand why it could be a good idea. Right now I feel like I’m in continual base-building mode.
I know what you mean! I feel the same way other than that I increased my mileage quite a bit (for me) this summer.
You are right, Lisa – usually after a big race, we naturally have some time off running. In this crazy year, there are no big races, so scheduling some downtime is a really good idea. I’m not going to do it just yet – I recently got my running mojo back and I am on a running high right now – but maybe later in the year.
If running is going well for you right now, that makes sense to wait to take a break!
I was “on a break” for so long that I don’t really want to schedule one in. I’m also going at it a lot less intensely than before, so it’s giving my body a bit of a rest. I’m glad you were able to schedule this in for yourself.
I don’t blame you for not wanting to take a break! After I was injured for a long time taking a voluntary break wasn’t something I considered.
You are right and make excellent points, but it’s harrrrrd. I just really like being out there, even if taking a break would be the prudent thing. Sigh.
I rarely took breaks when I was younger and running a lot of marathons. Maybe a few days off after a race then right back on it. Slowly. Now it seems like all my running is a break. 🙂