off-season running plan

Off-Season
Training Plans

Beginner, intermediate, and advanced
training plans from 4 – 12 weeks

off-season running plan

Off-Season Training Plans

Beginner, intermediate, and advanced from 4 – 12 weeks

Off-Season Plans

Beginner, intermediate, and advanced from 4 – 12 weeks 

off-season training plans
running training log

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

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1. Choose your 4 – 12 week training plan

Find beginner, intermediate, and advanced off-season training plans in miles or km.

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2. Activate your free FinalSurge™ account

A flexible online calendar, individual training zones, and trackable progress.

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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

You're new to running
20 mi per week, across 3 - 4 runs
  • Available in 4, 8, 12 weeks
  • Uploads to your watch
  • Email coach access

Intermediate

Experienced runners
30 mi per week, across 4 - 5 runs
  • Available in 4, 8, 12 weeks
  • Uploads to your watch
  • Email coach access

Advanced

Competitive runners
45 mi per week, across 5 - 6 runs
  • Available in 4, 8, 12 weeks
  • Uploads to your watch
  • Email coach access
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

Do you have a question? I'm here to help.

Have a question?
I'm here to help.

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Preview Your Plan

Off-Season Beginner - in miles

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Preview Your Plan

Off-Season Intermediate - in miles

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Preview Your Plan

Off-Season Advanced - in miles

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Preview Your Plan

Off-Season Beginner - in km

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Preview Your Plan

Off-Season Intermediate - in km

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Preview Your Plan

Off-Season Advanced - in km

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