Off-Season Running Plan
Hold the habit, drop the load.
4 weeks of decompression. For after a fall race, or for January.
Length
4 weeks
Volume
50–70 % of base
Intensity
Z1–Z2 only
Free, no login, no card. See every week before you make an account.
How it works
Low volume. Low intensity. No goal sessions.
Permission to take it easy without losing the habit.
Auto-suggested October 1 and after every A-race.
Common questions
Won't I lose fitness?
Some, and it will come back faster than the four weeks it took to lose it. This is the trade.
What comes after?
Your coach offers the Back to Running plan or the Aerobic Base Builder, depending on what's next on your calendar.
Ready to start?
Answer a few questions and see the whole plan, built around your week. Your coach adapts it from day one.
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