Active Off-Season: Level 4

Running
Base/Maintenance
Advanced
7 days - 2 workouts/week (7.5 - 10 hours)
Pace, HR
Description
Overview
Sample Week

Description

This is a 4 month offseason plan for a runner who just finished a fall or spring race and is looking to do a structured block of base training with no races during their offseason. This plan is best for an experienced runner who runs at a higher than average volume. This training plain starts with 6 days of running and 3 days of cross training. Over the first several weeks, it works to 7 days of running only. Strength training is also included 2 days per week. This program has recovery ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
7
Workouts
2
Duration
7.5 hr - 10 hr
Distance
45 mi - 75 mi

Overview

Run
111 workouts
114:36:00 hr
Strength Training
32 workouts
Cross Training
11 workouts
08:15:00 hr
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (13th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Active Off-Season: Level 4

Running
Base/Maintenance
Advanced
7 days - 2 workouts/week (7.5 - 10 hours)
Pace, HR
Active Off-Season: Level 4
$50.00
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Nick Gornick
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