These plans are made to fit many different types of runners. So you can easily tweak it some if you want some more miles or less miles but try to follow the workouts. As for down weeks its tough to plan them on these types of schedules I got two weeks in there where the mileage comes down some but when in doubt if you need some extra rest take it. My general philosophy is if the tiredness is lasting for several days to a week then you may want to scale back some. Some fatigue is perfectly ...