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

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach
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Length

8 Weeks

Plan Specs

running intermediate advanced base period

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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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Plan Description

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 almost 30 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:

- 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

Before starting: Before starting this plan, you should be able to comfortably run for one hour.  The weekly volume of the plan starts at 5:1 for the first week and peaks at 6:00.

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:30 hrs 0:30 hrs
2:34 hrs 1:15 hrs
1:30 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 0:30 hrs
2:34 hrs 1:15 hrs
1:30 hrs 0:45 hrs
—— ——

Training Load By Week


Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.

Sample Day 1

0:30:00
Running Drills

The focus of this workout is on improving technique with drills, not getting in a steady run.
It is best done at a track, park, or other open area.
.
W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
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 Z1 effort on soft surface if possible.
.
The main goal of this workout is to improve running technique and form

Sample Day 2

0:30:00
Strength Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 3

0:45:00
Crosstrain

Cross train for 45 min - 1:00
.
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

Sample Day 4

0:40:00
Short Run - 3x3min @ Z4

W/U: 
5 min dynamic flexibility before starting your run Also include some:
walking lunges
squats 
front to back leg swings
side to side leg swings
.
5-10 min easy jog @ Z1 effort
.
Main Set:
.
3 x 3min @ low Z4 with 1:30min easy recovery jog 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 Z1 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 Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 6

1:00:00
Short Run + 3x7min - Z3-Z4

W/U: 
5 min dynamic flexibility before starting your run
.
10-15 min easy jog @ Z1 effort
.
Main Set: 
.
3 x 7min @ upper Z3 to low Z4 with 2-3min easy recovery jog between sets. 
.
C/D:
Cool down with remaining time at Z1. Try to focus on holding good form in the C/D

Sample Day 6

0:30:00
Strength Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

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