Off-Season Running Plan - Intermediate to Advanced Runners - 8 Weeks

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week




This plan is designed for Intermediate to Advanced Runners.




This plan will help you maintain your fitness in the off-season.




Created by Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League research university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.



Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.




What's included:

An Athlete Guide & description document explaining your upcoming workouts and training.

A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.

Additional training information is provided within the workouts in the plan.

E-mail support is available to answer your questions regarding the plan.




Before starting: Before starting this plan, you should be able to comfortably run for one hour.  The weekly volume of the plan starts at 6:15 for the first week and peaks at 7:00.


After taking some time off after your final race of the season, start back up with some unstructured training, then start this program. This plan includes strength training, days off, and active recovery days. It will get you back into the exercise routine while maintaining your running fitness, building strength, and adding variety to your plan.


Since it is an off-season plan, focus is placed on strength and variety. Drills should be included in all your warm-ups.




Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com




I look forward to helping you reach your potential.


Happy Running!




USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
0:30:00
Running Drills

W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
(Running barefoot is optional. The point is to get the feeling of landing midfoot. If you're comfortable with running barefoot and it's safe and the conditions are good, then go ahead & include it as a drill.)
.
Perform 50 - 100 m of various drills
(see below for examples)
.
4 x 50-100m Strides w/full recovery
.
C/D:
Cool down with left over time at zone 2 effort, on soft surface if possible.
.
The main goal of this workout is to improve running technique and form

Sample Day 2
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.
.
For examples of strength exercises, check the Rise Endurance YouTube Channel:
https://www.youtube.com/channel/UC26A7Niioq4aS-UqRrRgQww
.
Coach Joan discusses Corrective Exercises:
http://riseendurance.com/strength-exercises-for-triathletes/

Sample Day 3
1:00:00
Crosstrain

Cross train as you would like.
.
Examples of some great workouts are:
Downhill Skiing or Snowboarding
Swimming
Elliptical Machine
Cycling
Walking
Water Running
Cross Country Skiing
Stand-Up Paddle Board
Snowshoeing
Yoga
Pilates
Trail Running
Mountain Biking
.
Coach Joan discusses the off-season:
http://riseendurance.com/the-triathlon-off-season-is-where-you-become-a-better-athlete/

Sample Day 4
0:45:00
Base Run

W/U: 
10-15min easy + drills 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
.
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface if possible that will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, once again soft surface if possible.
.
Goal:
The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficiency.

Sample Day 4
0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 6
1:00:00
Base Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy recovery jog between sets. 
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Sample Day 6
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Joan Scrivanich
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Rise Endurance LLC

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