How to build an offseason program
Start with the mindset
Over the next few weeks, we’ll explore the concept of an offseason training program for runners who are between racing seasons. First up: Getting the mind right.
Spend any time around elite runners and they will invariably mention an offseason program where they reduce mileage and dial down the intensity. This period of recovery allows their bodies to recharge with the goal of coming back stronger, fresher, and better than ever.
It’s funny that runners look for all kinds of tips and insights that will help us improve, yet we tend to look the other way whenever anyone talks about taking a break. I’m no exception. In all my years of running, I never experienced a true offseason before last fall.
The results speak for themselves. Following a four-month offseason program laid out by Coach Avery, I set PR’s in the 50K and 50-mile distance while taking more than a minute off my average pace on all runs compared to the previous year.
As an added bonus, I made it through the racing season from February to September injury-free. Some of that was luck, but a lot of it was due to the work we did over the winter.
This was a complete departure from my usual way of doing things. In the old days, I’d simply give myself a week or two to recover from races and then get right back on the grind. It never occurred to me there might be an alternative, in part because I didn’t want to even consider the possibility of not running so much.
Transitioning from year-round training to an offseason schedule may be gentler on the body, but it can play havoc with your mind. After pouring everything you have into becoming a better runner, you’re supposed to relax?
Well, yes, actually, but the offseason isn’t just about taking it easy. It’s also a great opportunity to work on running from the ground up through strength training and speed work. It’s a chance to explore new activities and take care of all the things you’ve been meaning to address.
Before getting into the nuts and bolts of an offseason program, it’s helpful to start with a mindset that prioritizes rest, flexibility, and having fun.
