Every training plan ends the same way.
With a race.
Once you complete that race, you need to take time to figure out the next steps of your running journey.
We’ll call this the “offseason.”
The offseason is your time to develop new skills and recovery mentally and physically.
Hold off on signing up for anything and give yourself some time to rest and reflect.
Take time to sit down and write out this process.
It will give you clarity moving forward and confidence to determine what you want to accomplish.
Five Steps to a Perfect Off-Season
Step 1: Take Time to Reflect.
Schedule time to sit down and write out your thoughts. Think about the previous season and what you hoped to accomplish. Why you did/did not succeed in hitting your goals?
Think back on factors like your training, racing, diet, sleep, etc. What did you do well? What could have improved? What stopped you? Be honest!
What did you do well? How will you build on the progress?
What could you have done better? Why did you fall short of your goals? What steps can you take to be better moving forward?
Step 2: Set a SMART Goal
I know. I know. SMART goals. Real original.
It’s cliche, but it popular for a reason. A SMART goal is the best way to set quantifiable and achievable goals.
Here’s what to do.
Follow the SMART goal setting.
SMART Goals
Specific – make a declaration of what you want to achieve.
Measurable – Your goal should have a specific outcome.
Attainable – With hard work, can you reach your goal?
Realistic – An unrealistic goal can lead to frustration. Keeping your goal dialed in will help you stay on course.
Timely – have an end date from when you want to accomplish your goal.
Good Goals:
I will finish in the top 10% of my age group for my next in October.
I will finish my first marathon in May while running 50 miles a week.
Poor Goals:
I want to get better at running.
I want to have fun and improve.
I want to get stronger and faster.
*Set a big goal and break it down to direct your training and racing.*
Step 3: Expose Your Weaknesses
Determine what you can add to your training to reach your goals.
Your reflection and goals will make it clear on how on how to spend your training time.
If you run out of gas after a 1:30 of running then you need to expand your mileage volume and work on your nutrition during training.
If you get the same nagging injuries then you need to work on strength and form.
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Develop a plan to work on these areas to build yourself into a better athlete.
Step 4: Progressive Smart Planning
A smart plan will help you close the gap between your strengths and weaknesses.
Use progression to add volume and intensity to your workouts.
For instance, if you need to improve your carries set up a 4-6 weeks cycle to help you grow.
Start with a baseline test.
Baseline Test Example) 3 mile run for time
Then take your results and pace your workouts accordingly. Complete another baseline test of equal distance after 6-8 weeks of training.
Step 5: Take a Break.
Take a mental refresher to gain perspective. Use the time to learn a new skill or explore different activities.
You will realize how much you enjoy training. You should itch to get back to work at the gym and on the roads.
Take three to four weeks to find something that you enjoy. These new activities don’t need to be fitness related. Take an art class or read books that are on your list.
It may not seem like an essential piece for improvement, but you will also benefit from a physical and mental break from the sport.
Offseason planning is a crucial part of training. Most athletes will skip this essential aspect. Give yourself an edge when it comes to next season!
The prospect of building a plan can be daunting. But, I am here to help.
Click here to Apply for Reinforced Running Performance Coaching here and have your best season yet.
