What is the off season:

Off-season is a time where training intensity and volume are reduced. For many runners this is between races or goals. It’s a phase in running that can last a couple of weeks to a couple of months, but there is no set duration. The duration and level of activity during an offseason are often determined by the upcoming season, but also by the previous season. The off-season is used to recover mentally and physically, as well as to reflect on the past season, and to plan for the next.

Characteristics of the off-season include:

Substantial reduction in training volume and intensity
Mental break
Rest
Skill/formwork
Goal setting
Structure training plans for the upcoming season
Cross-training
Assessing strengths and weaknesses
Trying out new equipment/clothing/shoes

Myths about taking an off-season

“I will lose my fitness”– There have been many studies on detraining and training cycles. Studies have found that even after 2-4 weeks of inactivity the decline in Vo2max was about 6%, which is deemed insignificant (Coyle et al., 1986).

“I am running great, why change anything?”– Anything can feel good until it doesn’t. Training plans are designed to have peak moments and moments of recovery. Taking a planned recovery phase is important for your training plan to be most effective.

“I won’t know what to do without my training plan”– Off-season training doesn’t mean you need to throw all planning out the window. You just need to listen to your body, and structure a different kind of plan. Many coaches help their athletes with a plan for their off season.

Why is an off-season important?

There are a number of reasons for the off-season – here are a few. The off-season is used to reflect and to plan for your next season. You can use this time to plan your race calendar, work on weaknesses and develop an effective training plan. Mental burnout can occur for some runners and the off-season is a good time to rest, reflect, and find new motivation. Our bodies also need rest and the off-season is a great way to ensure that your body is getting the most out of training overtime by ensuring adequate rest. An off-season can also help to prevent overuse injuries and can allow for rehab of injuries acquired during the previous season. By taking an off-season, you’re setting yourself up for success in the next season. .

How to train during the off-season

The intensity and volume should be lower during the off-season but that does not have to mean no running. Some runners will take some time off of running depending on how their season went and how much recovery is needed, while others may simply reduce their mileage and intensity. It is recommended that runners still maintain a healthy diet and exercise at least 3-4 times a week during off-season.

When planning your off-season training it is important to evaluate your past running season and the plan you followed.

After a rough season (A season troubled with injuries and aches, both minor and major ones included, or one with some mental burnout.) Training should include time off of running to heal the body and mind. Sometimes this may include time without any workouts if needed and then one to four weeks of low impact cross training such as cycling, rowing, swimming, or elliptical. Strength and mobility exercises can be added as well to work on strengthening weaker areas and rehab any injuries. Shorter easy effort runs can be added once the body and mind are feeling more recovered. Running drills can be added to ensure your form doesn’t get lazy with the easier efforts. The training plan should be reevaluated to see what can be changed to reduce mental burnout and injuries.
After a so-so season (not an awful season but not an awesome season either) Training may include several weeks of easy effort, shorter running workouts. This will allow your body to recover from the racing season and adapt to a lighter workload. Running drills can be added to ensure your form doesn’t get lazy with the reduced efforts. Low impact cross training should be added to keep training fresh and offer ability for moderate to high intensity workouts with less impact on the body. This time can be used to evaluate your training plan to see what can be added and tweaked to improve your next racing season.
After a good season (a season where physically and mentally you felt strong, accomplished or got close to meeting your goals) Training may include several weeks of shorter, easy runs to allow time to recover from intense training and then can progress to a mix of varied intensity run workouts such as hills, intervals, fartleks, tempo and easy runs. Mileage will stay pretty steady to allow for quicker recovery after workouts. Running drills can be added to ensure your form doesn’t get lazy with the easier efforts. Low impact cross training, strength and mobility should all be parts of off-season training to keep things fresh and balanced. It is important to think of your priorities for next season to ensure you focus your training properly moving forward.

Off-season is a great time to work on setting goals for the next season, look at your nutrition plan, sleep, develop some mental toughness, and simply deal with the daily stresses of life! You may want to consult with a dietician, physical therapist, or mindset coach to optimize your plan for the next season. This is also a great time to work with your running coach (or to hire one!) to help build out the plans for your next big running adventures! And once you are ready to resume training you should feel confident in your routine and plan. You’ll be healthy, with a strong and rested mind, and you’ll be ready to tackle newer and bigger challenges ahead.

Victoria Williams is a coach with Team RunRun. To work with her or to learn more about her, check out her coach profile.