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Off-Season
Training Plans
Beginner, intermediate, and advanced
training plans from 4 – 12 weeks
Off-Season Training Plans
Beginner, intermediate, and advanced from 4 – 12 weeks
Do you need a break from racing but you want to maintain your fitness?
Off-season plans feature lower weekly mileage and less intensity than race preparation plans. That way you give your body the break it deserves while still preserving your hard-earned fitness.
The off-season training plans are hosted on FinalSurge, where you can upload the structured runs to your running watch and follow real-time instructions as you go.
Find your off-season plan now!
Off-Season Plans with Coach Support
Get started in 3 simple steps
1. Choose your 4 – 12 week training plan
Find beginner, intermediate, and advanced off-season training plans in miles or km.
2. Activate your free FinalSurge™ account
A flexible online calendar, individual training zones, and trackable progress.
3. Get your online plan and start training
Get support for all your training questions from certified coach Sandro Sket.
Imperial or Metric
IN MILES
IN KM
Beginner
Off-Season
training plan in miles
-
20 miles per week
-
3 - 4 runs per week
-
4, 8, 12 weeks
Choose Plan
Do you have any questions?
Email me
Email me
Intermediate
Off-Season
training plan in miles
-
30 miles per week
-
4 - 5 runs per week
-
4, 8, 12 weeks
Choose Plan
Do you have any questions?
Email me
Email me
Advanced
Off-Season
training plan in miles
-
45 miles per week
-
5 - 6 runs per week
-
4, 8, 12 weeks
Choose Plan
Do you have any questions?
Email me
Email me
FAQs
Choose the plan according to your skill level. The off-season is not the time to increase your mileage.
Yes, you can fully adjust the plan to your needs.
Training zones
You can personalize the training zones of based on your fitness level for any plan with a click of a mouse button. Take a recent race result (or an educated guess) for your current ability and then update your zones as needed toward your goal race pace.
Training days
You can move your workouts easily with the drag and drop feature. For instance, if you prefer your long run on a Sunday instead of a Saturday, you can change the order of workouts. Just make sure you don’t have any hard back-to-back sessions.
You can also skip or replace some of your easy runs with aerobic cross-training, such as cycling or swimming. But I recommend a minimum of 3 – 4 running days per week.
TrainingPeaks and FinalSurge are the leading online training platforms for endurance athletes. Here you can upload your workouts to your running watch and follow the instructions in real-time. Post-workout it syncs your training data where you can observe your progress over time.
Both platforms come in free and paid versions. The free versions work just fine with any of my training plans.
If you want a maximum of training metrics then I suggest you use TrainingPeaks. But for an easy-to-use and beautiful interface I recommend FinalSurge.
You can contact me anytime via email if you have questions about the training plan or training in general.
But for continuous and personalized training plan adjustments consider my 1-on-1 online coaching.
