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4 Week Maintenance/Off Season Plan – Training Athletes

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4 Week Maintenance/Off Season Plan – Training Athletes

Author

B78 Coaching

All plans by this Coach

Length

4 Weeks

Plan Description

Program Description
This 4-week program has been designed for athletes to bridge between seasons. This is a great time in the year to focus on strength training. This aspect of training is important and can sometimes be hard to find time to do when training for a specific event.

The program will require 2-3.5 hours of running per week. If you are new to training, consider starting with the 4-week run/walk program or 8-week base building program. This program is meant for athletes who have just finished a training program and want some gentle structure in between bigger training blocks or as a primer program before they start another one.

Pre-Requisites
This program is designed for athletes between competitive seasons and should be undertaken by those who have been using a training program in the recent past.

Programs to follow this one
There are many programs to consider after this one depending on your goals for your upcoming season. Consider a General Prep program or an event specific program.

Other things you should know:
This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions. The effort scale is a simple 1-10 whereby 1 is very easy and 10 is maximum effort.

Run times are indicated in minutes as opposed to distance. Everyone runs at a different
pace so this way you are running the right distance for where you are at in the moment.

Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:52:00 00:55:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:52:00 00:55:00
Day Off
—— ——

Training Load By Week


B78 Coaching

B78 Coaching

IronmanTriathlon,Road cycling, Fondos, Running, Strength and Conditioning

Coaching, Consulting and Programs

Monthly coaching starts at $259 single sport and $359 multisport. All coaching services pair you with the most appropriate coach for your goals. It includes fully customized coaching and fully integrated strength and conditioning.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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