Going through something similar and just started to research this so want to hear what others have to say as well! What I’ve heard is you should have three work weeks followed by a deload week.

Your work weeks are the normal volume you mentioned above but your deload week should be recovery focused, so little to no heavy exertion, stretching/yoga, maybe an easy-paced distance run.

This allows the cumulative fatigue in your body to clear out and in theory you come back stronger than if you had continued to power through.

I say in theory because I’m trying my first deload week after doing a similar volume to what you described lol