but what if I’m in between training cycles?
Then this is the PERFECT place to be! I’ve got you! Off-season work is one of my favorites! This is where you build consistency, habits and routine in training, running and LIFE! The off-season is where the magic happens – PRs are NOT made during the training cycle, they are made IN THE OFF-SEASON!
Imagine what your 2023 races, goals and accomplishments would look like if you committed to being consistent in the off-season! Are you ready to commit to putting in the work in the off-season (aka when you aren’t training)?
IMAGINE yourself STARTING a training cycle feeling strong and injury free, with an abundance of energy from good nutrition. You are EXCITED to start training for your BIG scary goal, but instead of questioning yourself and letting doubt creep in about whether or not you can hit that goal or get through the training cycle without feeling burnt out or getting injured, you are ready to ATTACK every workout and long run because you KNOW you can put in the work to CRUSH your goal. The goal gives you butterflies BUT it doesn’t frighten you.
THAT’S the power of off-season training. It sets you up for success and it gets you excited for the next training cycle/goal.
Why train in the off-season?
Follow a plan instead of doing random workouts/runs with no purpose, “thinking” you know what you need
Reduce decision fatigue by following a plan
Have support through the mundane of the off-season
Incorporate variety into your training that has PURPOSE so you don’t get bored
Make sure you aren’t doing too much that results in burnout
Eliminates having to “start-over” with running/mileage when gearing up for your next training cycle
Keeps the fun and joy in running OR can help you find the joy in running again
Allows you to spend time doing things that were put on the backburner during training WHILE maintaining fitness
READY TO COMMIT TO THE OFF-SEASON AND BE CONSISENT? >
BUT REMEMBER, 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.
This is for you if :
You’re burnt out from training this year
You want to keep the momentum from this year and continue making progress into next year
You’re tired of “starting over” with each training cycle
You’ve plateaued and can’t figure out how to see progress again
You have big short-term and long-term goals and want to put in some serious work before your next training cycle
You have a history of not doing anything in between training cycle
You feel like you start over with your training every year
You’re ready to get CONSISTENT with your training
You’re ready to BUILD HABITS and ROUTINES with strength training, mobility work, warm-ups, etc. so they become a part of you
WANT AN IDEA OF WHAT A WEEK OF OFF-SEASON LOOKS LIKE? >
Have a question about off-season training?
Definitely not! You do you! I have clients that run outside every day in the off-season, those that do speed workouts inside or run inside when the weather is bad, and clients that run everything in between. If you want to learn to love to love winter running (or at least not hate it) I’ll help you do so! But it isn’t a requirement to work with me! Outside, treadmill, indoor track – whatever helps you get your training in!
Both are similar but 1:1 coaching has more customization and support included. The pre-written plans have a lot of variety to them (you can train for 8, 12, 16, or 20 weeks and focus on speed or building mileage) but they are not customized to your daily schedule or season of life like I do with my 1:1 clients. 1:1 coaching also gets you direct access to me (through texts or an app) to ask me questions whenever you want/need whereas pre-written plans have access to me through email.
A lot of runners thrive on structure, but it’s also nice to have a break from it. Following a more flexible training schedule in the off-season ensures you are still doing the things you need to do to make progress AND it keeps your eye on your GOALS!
Use the progress that you have made this year and the momentum that you have right now to continue to make progress leading up to your next training cycle. STOP STARTING OVER each time.
Goals and PRs are NOT build during your training cycle. 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.
The plans include:
- 8/12/16/20 Week Off-Season Training Plan (options for speed or endurance focused)
- Email access to me to ask questions
- Access to my private athlete Facebook group
- Notes/descriptions for runs
- 5 4-Week Strength Training Plans
- Warm-Up Guide
- Running Technique Drills & Form Tips
- Nutrition Tips
- Sleep & Rest Discussions
- Additional Resources
Download the Free Guide for
“4 Things to Start Doing NOW Before and After Your Runs”
I haven’t always been a runner. I haven’t always been fast. I haven’t always been lean.
I took up running 6 years ago because I wanted to lose weight. I thought running was the answer. Turns out it isn’t. Running does NOTHING for weight loss – at least not for me. It just makes me HUNGRIER! So then, I thought I should eat less, especially carbs. I wasn’t seeing any results so I went back to eating carbs and counting calories on and off. I would lose and gain the same 5lbs and wasn’t getting any better at running.
The secret? You have to do the work!
- I cleaned up my nutrition
- I started eating MORE
- I focused on QUALITY of food
- I changed my MINDSET about food
- I started FUELING my body for PERFORMANCE
- I implemented STRENGTH TRAINING for runners
- I focused on SELF_CARE
- I stretched and foam rolled
- I SLEPT
- I started EATING TO RUN
I focused on what I COULD CONTROL! I did ALL THE THINGS! The little things are BIG THINGS!
The most important thing? NUTRITION!
That’s when the changes started happening. That’s when I started seeing results. I changed my mindset and prioritized NUTRITION. I felt the ENERGY that it gave me. And I still do! I feel absolutely AMAZING!
BUT please note that knowledge is NOT power. APPLIED knowledge IS power! You can know EVERYTHING there is to know, but if you do not apply it, it does you no good. You actually have to DO THE WORK.
And that’s what I’m here to do – to hold you accountable and help you get results!
READY TO BECOME A STRONGER, FASTER RUNNER WITHOUT MAKING RUNNING A FULL-TIME JOB?
SIGN UP TO GRAB YOUR FREEBIE – 10 THINGS YOU CAN DO TODAY TO BECOME A STRONGER, FASTER RUNNER