As September winds down, we are moving into the peak months of fall racing season. In this week's newsletter, we'll focus on two key themes: warmer weather and the impact that conditions have on marathons; and cutback or down weeks — why they matter, how they help you handle training volume and intensity, and how they set you up for long-term success.

 

At the end of the day, remember this: even if you don't achieve the exact result you were aiming for at your goal race, all of your training still counts. A goal delayed is not a goal denied!

 

Let’s get after it!

 

Is a cutback week supposed to reduce intensity, volume, or both?

A cutback week—also known as a down week—usually means reducing both training intensity and volume. Typically, when you lower your volume, your intensity naturally decreases as well, since intensity should be balanced against total mileage. That said, there are exceptions. For example, if you have a tune-up race scheduled, your cutback week might actually include higher intensity, especially if that race is a half marathon. In those cases, you’ll often adjust the following workout to allow for proper recovery.

 

The biggest benefit of cutback weeks is that they make training sustainable. They give your body time to absorb the work you’ve done and allow you to safely increase both volume and intensity in the weeks between cutbacks. Without them, it’s nearly impossible to build a block that continually increases from week one all the way to race day—life stress, fatigue, and other factors always come into play.

 

When planning your cutback weeks, aim to reduce both intensity and volume. Remember that this is what sets you up to keep building long term fitness. Every successful training block—no matter the end result—raises your baseline fitness. Over time, your “floor” rises, and your “ceiling” (faster paces) gradually follows. That’s how you keep progressing as a runner.

 

So, embrace your cutback weeks, and think of them as an investment in your long-term success!

 

 

31% of you would rather SPEED WORKOUT

While 69% said they'd rather LONG RUN

It seems as though races around the world keep getting hotter each year, and the Berlin Marathon was another casualty this year as temperatures pushed well past ideal conditions. While Harry Styles might be able to break three hours in a long sleeve shirt, many runners — including professionals — were affected by the warmer conditions. The temperature climbed to 75°F (24°C for those who prefer metric), which has a significant impact on performance even with proper hydration and fueling. For races like the World Majors, warmer conditions affect the entire field even more because of staggered wave starts.

 

One common talking point this week was whether World Marathon Majors should consider shifting race dates as global temperatures rise. Another factor worth discussing is how these races might adjust start times to accommodate their massive fields. Some Majors, like Chicago, start Wave 1 as early as 7:30 a.m., while Boston doesn’t start until 10:00 a.m. In some cases, runners in later waves don’t cross the start line until afternoon, when conditions are already warm—and these athletes are often the ones out on the course the longest. Of course, broadcasting logistics and race planning play a big role in start times, but it would be great to see Majors find ways to get runners moving earlier to avoid these situations.

 

At the end of the day, the World Marathon Majors receive most of the spotlight, but many local races—with smaller fields and earlier start times—can actually offer better conditions for those chasing personal bests. Starting earlier in the morning can make a huge difference in finishing times and overall race enjoyment. As temperatures continue to rise, it seems inevitable that something will need to change in the way these big races are scheduled.

This week marked the end of summer but, unfortunately for runners with fall marathon goals, that doesn’t mean the temperatures have cooled down to match *cough, thanks global warming*. After suffering through a track workout in particularly sweltering conditions this Tuesday, I found myself thinking about Susanna Sullivan, Jessica McClain, Julia Paternain and all the athletes who not only survived a 26.2-mile run but raced their hearts out and butts off in worse conditions in Tokyo for the World Championships. 

 

What can we learn from the elites about racing in tough conditions? More on The Training Blog.

If there's a specific topic, type of post, or guest you want to see, hear, or learn more about, send us an email at podcast@runningexplained.com. 

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