What Should I Do During the Off Season?

I am planning to run my seventh marathon at the end of May, 2013. I did a 25-K long run on Sunday, and am planning to build to 32-K over the next few weeks, and then maintain long runs at that distance until May. Is that asking for trouble, or building endurance? My weekdays will consist of four or five eight to ten kilometer runs, with mid-week speed work. Thank you, Jeff

Hi, Jeff. For most running mortals, running that distance for prolonged periods of time can lead to fatigue and burnout by race day. Although it can be done, I’d recommend hovering over a lower base of miles until about 18 to 20 weeks out from the marathon, and then building into the higher volume and intensity training then. Doing so will allow you to maintain a solid foundation of mileage, give your body and mind a little time off from the demands of marathon training, and rejuvenate with a variety of workouts (play).

The Best 5-Minute Running Warmup.

Mid-Week Workouts: Maintain the four to five mid-week running workouts and rotate through a variety of harder workouts for your speed day. Some good options include fartlek, hills, tempo, and intervals. Consider this your play day, with the purpose of adding variety to your off-season recipe and maintaining a level of fitness. Once you begin the marathon season, the structure of the speed workouts resume and are geared toward improved speed and fitness for marathon day.

Other Hearst Subscriptions: If you enjoy other cross-training activities, now is the time to plug them into your schedule, even if that means running one less day during the week. That could be snowshoeing, spinning, or cross-country skiing – making the most of the winter season is an effective way to boost fitness, utilize a variety of muscles, and keep the program fresh.

Long Runs: By alternating a variety of endurance workouts during the off-season, you’ll maintain motivation and fitness without the risk of burn out or injuries from holding steady at higher miles too long. Going with a mixture of workouts at shorter distances also allows you to train at a variety of speeds rather than just a long, slow slog. It’s a fun way to run playfully and with a hint of purpose.

Tips on handling the time between fall and spring goal races:

Week 4: 11-12 mile Long, Slow Run

2-3 Repeat this four-week cycle

Week 2: 9-10 miles Long, Slow Run

Week 1: 6-8 mile Progressive Run.

Week 2: 9-10 miles Long, Slow Run

2 The Benefits of Taking a Break from Running

Week 4: 11-12 mile Long, Slow Run

Week 1: 6-8 mile Progressive Run.

Nutrition - Weight Loss.

Happy Trails.

Repeat this four-week cycle! Learn more and register for the FREE challenge here.