- Level
- Intermediate
- Length
- 7 days
- Sessions
- 5 per week
- Session time
- 15-40 min
- Equipment
- Mat, whatever you normally train with
Training stresses your body, and the adaptation happens while you recover. A deload, or recovery week, is a planned lighter week that lets the fatigue of several hard weeks fade before you start the next block. It isn't a week off: you keep moving and keep your skills sharp, but you do much less of it, and at an easier effort. This seven-day plan works whether you lift, run, or do both.
Who it's for
- People who have trained consistently for 4-8 weeks at four or more sessions a week
- Anyone following an intermediate or advanced Still Stride program, many of which include a lighter week
- Lifters and runners who feel flat, stale or sore, and whose sessions are stalling
If you feel ill, have an injury, or your fatigue doesn't lift after a lighter week, a deload is not the answer; see a doctor.
When to take a deload week
- On a schedule: every 4-8 weeks of hard training, or as written in your program
- By feel: your usual weights feel unusually heavy for a week or more, easy runs feel hard, sleep is poor, motivation drops, or aches linger
- Around life stress: a heavy work week, travel or poor sleep are good times to schedule one
The four rules of this week
- Volume down by about half. Fewer sets, shorter runs.
- Effort down. Stop strength sets with 4 or more reps in reserve; keep runs conversational.
- Keep frequency. Train on most of your usual days so the routine stays.
- Add recovery habits: mobility, easy walks, a regular sleep window and a short daily wind-down.
The 7-day schedule
| Day | Lifters | Runners | Everyone |
|---|---|---|---|
| Mon | Lower body: 2 sets of your main 3 lifts at 60-70% of usual weight | 25-30 min easy | 10-min wind-down before bed |
| Tue | Mobility 20 min (Flow A from our yoga plan) | Mobility 20 min | Easy walk 20 min |
| Wed | Upper body: 2 sets of your main 3 lifts at 60-70% | 30 min easy + 4 relaxed strides | 10-min wind-down |
| Thu | Rest or easy walk | Rest or easy walk | Sleep window: same bedtime and wake time |
| Fri | Full body: 1-2 sets of 4 lifts, technique focus | 20-25 min easy | Mobility 15 min |
| Sat | Easy walk or bike 30-40 min | Long run at about half your usual duration | Something fun and active |
| Sun | Rest | Rest | Plan next week's training |
The light sessions in detail
Strength days: do your normal warm-up, then just your main lifts. Use 60-70% of your usual working weight, or keep the weight the same and do half the sets with 4+ reps left in reserve. Focus on perfect positions, smooth tempo and full range. Leave accessory exercises out.
Running days: keep every run easy enough to chat. Cut long runs roughly in half. A few relaxed strides keep your legs feeling springy without adding fatigue.
Mobility: use Flow A or Flow B from our yoga and mobility for runners plan, or 15-20 minutes of gentle stretching and foam rolling; see foam rollers and recovery tools.
The daily wind-down
Ten minutes, ideally at the same time each evening:
- Dim the lights and put your phone on do-not-disturb
- Two minutes of slow breathing: in for 4, out for 6
- Five minutes of a body scan or guided meditation, or a few gentle stretches on the mat
- Two or three lines in a notebook: what went well today, what's on tomorrow
Guided breathing and sleep content in meditation apps can make this easier to stick with; see guided breathing exercises in apps and sleep features in mind apps.
Warm-up and cool-down
Keep your usual warm-up for strength and running days; it's part of the skill practice. Cool down with 5 minutes of easy walking and 3-5 minutes of stretching after each session.
After the deload
Start the next week at your normal training, or at about 90% of your last hard week, then build again. Many people find their first sessions back feel noticeably better, though that varies.
How to scale it
Easier (very tired): replace all sessions with walks and mobility for the full week, and prioritise sleep.
Lighter touch (mildly tired): keep your full schedule but cut sets and run durations by about 30% instead of half.
Short version: if a full week isn't possible, take a 3-4 day mini-deload with one light strength day, one easy run and daily mobility.
Signs the deload worked
By the end of the week, your resting energy and mood feel better, soreness has eased, and you feel eager to train. If you still feel run-down after a second lighter week, talk to a doctor; persistent fatigue can have medical causes.
Common mistakes
- Turning the deload into a test. Feeling fresh mid-week often tempts people to go heavy. Save that energy for next week.
- Cutting everything. A week of total inactivity can leave you feeling stiff and out of routine. Keep moving lightly.
- Ignoring sleep. Lighter training helps most when you also protect your sleep window.
- Using the week to try new hard workouts. Novel exercises often cause soreness. Stick to familiar movements.
- Feeling guilty. Planned recovery is part of training, not a break from it.
A note for runners and lifters doing both
If you both run and lift, deload both at once for the best effect. Halve the sets in your strength sessions, halve your long run, and keep the rest of your runs easy. Keep the same days you normally train, so the routine stays in place for when you ramp back up. Use the extra time for sleep, a relaxed walk with friends or family, or planning your next block of training: what you want to improve, which sessions worked, and which ones you'd like to change.
Planning the next block
Use Sunday to look back at your log from the last few weeks. Which lifts or runs improved? Which sessions felt hardest to recover from? Choose one or two clear goals for the next block, such as adding reps to a main lift or extending your long run, and schedule your next deload four to eight weeks out.
FAQ
Isn't a week off better?
Sometimes a full rest is right, for example after a race or during illness. For routine recovery, staying lightly active keeps your skills and routine and is often easier to come back from.
Will I lose strength or fitness?
A single lighter week is very unlikely to undo weeks of training. The aim is to let fatigue fall while fitness stays.
How often should I deload?
Every 4-8 weeks of hard training is a common rhythm. Beginners following easier plans may not need a formal deload.
Can I deload just running and keep lifting hard?
You can, but if you feel generally tired, deload both for the best effect.
Do I need a meditation app for the wind-down?
No. A timer and a notebook work. Some people find guided audio helps them stick to it; see the app below and our guide to building a deload week at home.
Apps and gear that fit this program
You can follow this plan with nothing but a timer. If you would rather have guided audio, classes, a coach or equipment, these work well with it. We list facts from each brand, not ratings, and we haven’t hands-on tested them.
Headspace
Meditation appGuided meditations, sleep sounds and short movement sessions, handy for the rest days in a recovery week.
Manduka PRO Yoga Mat 6mm
Yoga mat6 mm high-density mat with a closed-cell surface and a lifetime guarantee.
Brand details checked Oct 17, 2026 on official pages. Prices and features change; confirm on the brand’s site.
Guides to read alongside
About this program
Still Stride programs are general training templates written by our team from widely used coaching principles (gradual progression, easy-hard balance, planned rest). They aren’t personalised and they make no promise of a particular result. Adjust them to how you feel, and ask a qualified coach, physical therapist or doctor if you have questions about your own health. How we work.