How to train in the offseason: tips for runners

What to do for beginners

The main task of a novice runner is to develop endurance. Everyone who has just got on the treadmill starts with this. But to go to the next level, you need not only regularity, but also special training for the development of speed qualities - interval or fartlek. Just don't try to work on endurance and speed at the same time.

You need to increase the distance and pace in parallel, but separately. If you increase the distance, do not add spacing. And try to follow the golden rule of not increasing your workload by more than 10% per week.

Dave Sheanin Coach at Colorado's D3 Multisport Triathlon Center

To get started, include one short speed run per week in your training plan to get your body used to running at a higher speed.

Try this option:

1.5 km jogging to warm up;
5 intervals: 1 minute of fast running + 1–2 minutes of slow running;
hitch - 5-10 minutes of jogging.

This workout will take about half an hour, of which only 5 minutes you will be running at high speed. Increase your brisk running time each week by varying the intervals.

For example, 10 minutes of fast running will be given by the diagram:

2 intervals: 3 minutes of brisk running + 1-2 minutes of slow running;
4 intervals: 1 minute brisk run + 1-2 minutes slow.

Don't forget to warm up and cool down.

What to do for runners with little experience

In the summer you took part in the race and since then you can not bring yourself to return to the ranks?

After crossing the finish line, many find it difficult to return to the treadmill and set the following goals. Of course, it's worth giving yourself a little rest to avoid burnout. But, so that the break does not drag on, use one of Dave's tips:

Register for the next race. Let it be something different from the previous one: time, format or type of track. Then the new challenge will be exciting.
Change your training schedule - days and times. Monotony drives even the most dedicated athletes into anguish.
Find like-minded people. Join a local running club to fuel the general enthusiasm.
Forget running for a couple of weeks. Take up another sport or just walk for the same amount of time you did running.
Change your priorities. Run more often (up to six days a week), but no more than 30 minutes a day.

What Experienced Runners Do

Those who have already achieved great results in running have a lot to lose! But seasoned runners know rest is important. It is also important for progress to run not only fast, but also slowly. If you need a holiday permit, consider that you have one. Take a month or two to recover.

Some people need a coach not only to support them during training, but also to allow themselves to rest. Taking a break will be good for your muscles and for restoring your mental balance.

Dave Sheanin Coach at Colorado's D3 Multisport Triathlon Center

If you're too addicted to running at high speeds, shift your focus. At least once a week, forget about speed and set yourself up for a different workout: strength, functional, or flexibility. It will only add to your treadmill performance in the new season. Calm down your ego and focus on long-term goals instead.