When deciding how to implement a break, these are the criteria to consider:
1. Don’t train formally and at medium to high volume (8+ hours a week) for more than 6 months at a time. Breaking up your training periodically ensures that you won’t run the risk of over training and burnout.
2. 1-2 weeks “off” is usually enough to meet that criteria. By “off” we mean switch to exercising, but not training. 2-4 hours a week of as-you-feel exercise. You can even bend the 80/20 rule!
3. The “no running” is not a requirement. We want to give athletes permission to stop running for a period of time and not feel guilty. If you want to run continue, but an hour a week is plenty.
4 weeks off is no problem either! I would increase the volume to 6 hours a week for 4 weeks off, 1.5 hours of running and the balance with other sports.
For you specifically, I’d recommend 1 week “off”, switch to Maintenance for 3 weeks, then start the plan.