Off-Season Running Plan - Intermediate Runners - 8 Weeks
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.
Still have questions about this plan?Plan Description
This plan is for runners looking to maintain their fitness in the off-season.
Designed for: Intermediate Runners.
The weekly volume of the plan starts at 4:40 in the first week and peaks at 5:30.
This plan includes strength training, days off, and active recovery days.
Strength sessions are included in this plan.
Before starting: You should be able to comfortably run for one hour.
What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area
Created by: Exercise Physiologist & Coach Joan Scrivanich.
Joan holds an advanced degree in Exercise Physiology from Columbia University. Her certifications also include the industry-leading Certified Strength & Conditioning Specialist (CSCS) certification, USA Track & Field Level 2 Endurance certification, and USA Triathlon Level 2 Endurance certification.
Before becoming a full-time coach, she worked in the healthcare field at the nation’s top ranked hospitals in New York City, which included Columbia University Medical Center, Mt. Sinai Medical Center, and NYU Medical Center.
Joan has been an endurance athlete for 30 years and has experience training & racing for many races, including Ironman races, marathons, and countless other triathlons, road races, and trail races. She was a Division I college athlete in Cross Country and Track and began her lifelong athletic career as a kid swimming for a top-ranked local swim team.
Questions? E-mail Coach Joan at info@RiseEndurance.com
I look forward to helping you reach your potential.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
1:15 hrs | 0:30 hrs |
|
Run
x3
|
2:34 hrs | 1:15 hrs |
|
X-Train
x2
|
1:15 hrs | 0:45 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:15 hrs | 0:30 hrs | |
|
|
2:34 hrs | 1:15 hrs | |
|
|
1:15 hrs | 0:45 hrs | |
|
|
—— | —— |
Training Load By Week
