Never heard of this idea before. Makes sense though, 3-4 weeks of pushing hard, a more gentle week then back into it. Much like a training week, you can't go hard 7 days a week, have to put in some rests or easy days. Makes a lot of sense.
It's funny this video came out this week. It's my deload this week as I'm training for my 10km. It's so hard to go easy, i always want to try and perform the same every week.
Literally just finished a D-load week. Checked the channel for something to watch during warmup for 1st run back. D-load over literally a minute after the video ends lol.
Me, currently in the second week of a respiratory infection, nodding in approval. I'll be having the freshest legs with my 4 weeks tapering period instead of 2 :-)
My deload weeks are often weeks where the weather is absolutely horrific and I really cannot convince myself to go for a run in the pouring rain 3 times that week :p.
I ran literally into a little injury a small muscle flare up. Didn’t do a proper warmup! Yes I’m an idiot. But might as well rest and work on mobility and strength of upper body.
Deloading IS training. If you constantly overload your training with no respite your Vo2 max will go to hell in a handbasket. I use the time off to sleep more (I usually start training at 4 or 5am) eat a bit cleaner, walk at night to get my steps in.. stay off the scales. Doesn't have to be hard just need to remember the healing IS training!
Great tips! My deload seems to match pretty well with week before period sets in. That's about every 4 weeks so sounds like I'm doing the right thing. But I don't know any programmes that incorporate these?!
I did months of 80 slow 20 fast, struggled, got slower. Then a month of 90% hard runs within 5% of race pace. Next race I set a pb by 17 seconds in the five k.
There’s a lot that goes into this though. Your base fitness levels, your age/injuries/etc.. 80/20 allows for gradual increases, get miles in, reduce CHANCE of injury, allow for steady recovery, etc.. That 90% with 95% effort is great for you as long as you don’t hurt yourself and you can still get the mileage in. Maybe you’re younger, have better recovery methods, stress level management, etc.. I think for most though, they will benefit from getting in as many miles without making it unappealing due to the high stress/difficulty of going all out all the time, while also managing all those niggles you get from running in general. Theres an Olympic marathon runner who does stress the importance of training your body to be under the stress it would be on race day as to prepare it for a race.. but he’s also an Olympic runner lol
Mo and Jess for speed and science, Sarah Andy Rick for the banter, Anna James and Tom for ultra entertainment. I like it!
Tbh Andy is S-tier for science too
Glad you like all of our presenters!
Just had a deload week and I felt so unrpoductive! So this video was definitely needed
It’s worth it we promise!
Loving the sciency parts of this video!
Doing more of these would be awesome!
We’ll see what we can do 😁
Great timing. I just started a deload week today, and find myself really appreciating the time to let the last few weeks’ work settle in.
Came for the banter, got some science 👍
Legend! 😂
Super helpful! Thanks team 🤩
I think this is a really important topic. Got a deload week next week, which is about time! Will be doing a lot of cycling and other stuff.
Enjoy the cycling, a great way to cross train
Let us know how you find it 😁
I’ve started taking a flat week on the 4th week - will see how it goes!
Let us know!!
Never heard of this idea before. Makes sense though, 3-4 weeks of pushing hard, a more gentle week then back into it. Much like a training week, you can't go hard 7 days a week, have to put in some rests or easy days.
Makes a lot of sense.
Wow I got to a TRC video first ❤
💪💪
It's funny this video came out this week. It's my deload this week as I'm training for my 10km. It's so hard to go easy, i always want to try and perform the same every week.
Love this channel
Thank you! ❤️
Literally just finished a D-load week. Checked the channel for something to watch during warmup for 1st run back. D-load over literally a minute after the video ends lol.
Hahahaha how did you find the reload week?
Brilliant video! Just starting my taper for Malaga half marathon on December 15th and my watch is already screaming at me 😂😂😂
It can be mentally so so tough to make yourself taper and have a deload week!
Me, currently in the second week of a respiratory infection, nodding in approval. I'll be having the freshest legs with my 4 weeks tapering period instead of 2 :-)
Love the science section - Very professional!😂 more lab coats I say!
😂😂 we’re on it!!
My deload weeks are often weeks where the weather is absolutely horrific and I really cannot convince myself to go for a run in the pouring rain 3 times that week :p.
Yes right, plus finally all the niggels heal and I do a bit more S&C than in usual weeks
I ran literally into a little injury a small muscle flare up. Didn’t do a proper warmup! Yes I’m an idiot. But might as well rest and work on mobility and strength of upper body.
We’ve all been guilty of it! Hope you get better soon!!
Absolutely - but deload weeks are just so hard! Running is super fun. What else can I do with my time?
Hahaha we feel your pain!
Buy trainers and purchase race entries!
Deloading IS training. If you constantly overload your training with no respite your Vo2 max will go to hell in a handbasket.
I use the time off to sleep more (I usually start training at 4 or 5am) eat a bit cleaner, walk at night to get my steps in.. stay off the scales.
Doesn't have to be hard just need to remember the healing IS training!
Thanksgiving week and not getting any running done… yup… time to run!
Great tips! My deload seems to match pretty well with week before period sets in. That's about every 4 weeks so sounds like I'm doing the right thing. But I don't know any programmes that incorporate these?!
That’s great!!!
I’m having a deload year, unfortunately it does not seem to work… 😩
How much should the reduction be in % compared to the previous week?
60% of the previous week's distance is my mark for a rest week. This works well for me, but might be different for other people.
Deload weeks involve swimming with friends and a fika afterwards.
Burnout. Yep. Paid the price for it. Still am. Good advice. Hope you youngsters listen to these fine people.
Oh no what happened?
I did months of 80 slow 20 fast, struggled, got slower. Then a month of 90% hard runs within 5% of race pace. Next race I set a pb by 17 seconds in the five k.
There’s a lot that goes into this though. Your base fitness levels, your age/injuries/etc..
80/20 allows for gradual increases, get miles in, reduce CHANCE of injury, allow for steady recovery, etc..
That 90% with 95% effort is great for you as long as you don’t hurt yourself and you can still get the mileage in. Maybe you’re younger, have better recovery methods, stress level management, etc..
I think for most though, they will benefit from getting in as many miles without making it unappealing due to the high stress/difficulty of going all out all the time, while also managing all those niggles you get from running in general.
Theres an Olympic marathon runner who does stress the importance of training your body to be under the stress it would be on race day as to prepare it for a race.. but he’s also an Olympic runner lol
Incredible pb!!!
Not first, but hope won't be the last.
Not first but not last too
first
Fun fact: A week doing less running will make you slow. Trust me 😂
Where’s your science for that?
@runningchannel from personal experience 😂 lose fitness so fast. Lose leg strength also very fast.