2-Day/Week Off-Season Strength Plan
Focus: Strength endurance, movement quality, durability
Athlete: Endurance athlete (running/triathlon background)
Schedule:
Day 1 – Lower Body + Core
Day 2 – Upper Body + Posterior Chain + Mobility
Simple, effective 2-day/week OFF-SEASON strength plan designed specifically for endurance athletes (runners + triathletes).+
It supports hypertrophy, strength endurance, injury-proofing, and movement quality without beating up the body.
Weekly Notes
✔ Keep RPE ~7–8 (moderately challenging, not max)
✔ Progress by adding 2–5% load every 1–2 weeks
✔ Never go to failure
✔ Should feel better after the workout — this is off-season building, not crushing
As a Certified Triathlon and Running Coach I take a simple to use approach with training while still following the fundamentals to get you to your endurance goals. Take the anxiety and stress out of training and preparing for that big A race. I am here to help you "Balance Life 1 Mile At A Time" during the process.