Jeff Browning's 8-week Off-season/Off-couch Base Plan
Jeff Browning's 8-week Off-season/Off-couch Base Plan
Length
8 Weeks
Plan Description
This 8-week running training plan is designed for runners who are ready for an off-season base training phase or may be just coming back from an injury and need to get aerobic base back.
The plan includes an initial 4-day per week low-volume base phase using MAF HR (Maximum Aerobic Function Heart Rate) principles in the first 4 weeks with 2 additional optional days of cross-training and/or rest days. The plan systematically adds a 5th day of running in week 6. The plan starts out with no long run and progresses to 3 hours by week 8. This slowly builds your weekly long run by 20 minutes. It also includes 3 days per week of strength training — two quick workouts you can do at home with lightweight dumbbells and the other day a quick bodyweight routine.
The plan is great for an off-season phase or coming off the couch after an injury or full-rest period from active training.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
X-Train
x4
|
01:26:00 | 00:45:00 |
|
Run
x4
|
04:20:00 | 03:00:00 |
|
Strength
x3
|
00:12:00 | 00:12:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:26:00 | 00:45:00 | |
|
|
04:20:00 | 03:00:00 | |
|
|
00:12:00 | 00:12:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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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