FREE OFF-SEASON TRAINING PLAN SAMPLE WEEK

  • The off-season isn’t about NOT running.

    It’s about reconnecting with your love for running, promoting recovery, reflecting on your past performances and what goals you want to strive for next, continuing to run (lower mileage than a training cycle) so you don’t have to “start over” when gearing up for a training cycle, AND most importantly, working on “ALL THE THINGS” (strength training, nutrition, sleep, mobility, mindset, running form/technique, etc.) that will benefit your running (mentally, physically and emotionally) when you start getting ready for your next training cycle.

    Running goals and PRs are NOT made in the couple months leading up to your race; they START in the off-season. Getting stronger and faster, becoming a smarter runner, and being more mentally fit is the accumulation of months upon months of consistent training leading up to your training cycle.

    HOWEVER, the off-season CAN get mundane or boring… OR you may be burnt out from running after completing your last race. That’s why having a plan for the off-season is SO important! If you have big running goals for 2023, NOW is the time to start working on them.

    But you may be like, wait, Coach Jaci, what about rest? I’m exhausted. I need to rest.

    YES, rest is crucial! Rest is part of the off-season! Off-season training is NOT high mileage marathon training. Off-season training is working on areas that need more focus like sleep, strength training, mobility and nutrition. You CAN make significant gains during the off-season to set yourself up for a successful training cycle before you next race/goal!

    Every runner is unique, and every runner has different goals, which means every runner’s off-season is DIFFERENT – Every plan is tailored to the runner. Some focus on speed, others focus on endurance. It's all up to what your goals and needs are!

    Fill out the form to get your sample week of my off-season training plan!

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