What is a step-down week?

A step-down (or cutback) week is a planned reduction in training volume, typically 20-30% less than your current weekly mileage. It allows your body to recover and adapt.

How often should I have a step-down week?

Most training plans include a step-down week every 3-4 weeks. Newer runners may benefit from every 2-3 weeks.

Should I reduce intensity during a step-down week?

You can maintain some quality sessions but reduce their volume. For example, shorter intervals or a shorter tempo run. The main reduction should be in total mileage.

Can I skip step-down weeks if I feel good?

It is not recommended. Even if you feel strong, your tendons, bones and joints benefit from periodic reduced loading. Skipping step-downs increases injury risk.

RunCalcs

Step Down Calculator — Safe Mileage Progression

Calculate step-down weeks for safe mileage progression.

Current Weekly Distance

Target Weekly Distance

Build Weeks Before Step-Down

How We Calculate This

Step-Down Methodology

This calculator builds weekly mileage using the 10% rule with periodic step-down weeks:

Build weeks: Previous week + 10%

Step-down weeks: Current level x 75%

A typical pattern is 3 weeks building, 1 week stepping down (3:1 cycle). This creates a "two steps forward, one step back" pattern that safely increases overall volume.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.