Running Off-Season Maintenance Plans​

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Is An Off-Season Maintenance Plan Right For You?

After you have completed your target marathon or half marathon of  it’s important to take some downtime, for physical and mental recovery. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and run training. The aim is that you’ll be fit AND recovered when the time comes to start ramping up your training again.

How Can A Maintenance Plan Benefit Me?

  • Peace of mind that you’re training right – even in the off-season
  • Maintains your running fitness, while promoting freshness and recovery
  • Frees up your time in the off-season, for career, family and friends.
  • Having a break now helps you stay motivated further down the line
  • Feel fit, fresh and strong when it’s time to train hard again

Choosing An Off-Season Maintenance Plan

We have off-season plans to cater for half and full marathon runners. Choose from our 4, 8 or 12-week off-season plans at beginner, intermediate or advanced level. 

The duration of your plan will depend on where you are in the year, and the dates of your target races. It also depends on how you feel. If you are tired from a long season of training and racing, or a particularly tough event then extend your off-season by choosing our 12-week plan.

The level you choose depends on your current fitness, aims, experience and time-availability. Click on the plans below to learn more about the starting requirements.

You can fit them all around a full-time job, especially if you have a little flexibility in your day-to-day timetable.

Providing you maintain your fitness in the off-season we recommend you recommence run training with a 12-20 week plan.

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About Phil Mosley

5 Stars from 196 reviews

As an athlete and parent, I know how challenging it can be to train effectively for endurance events. Being a certified coach with over 20 years’ experience, the biggest challenge is balancing my client’s training with their lifestyle…

And that’s why I started MyProCoach™ – to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 100+ detailed reviews here). You can also hear from me in a series of 6 short explainer videos below:

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Our Running Off-Season Maintenance Plans

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We use TrainingPeaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, TrainingPeaks is an online calendar that lets you record, track and analyze your training sessions. 

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time. 

TrainingPeaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

We want to provide an affordable and effective training solution, including email coach support for any questions you may have.

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.

As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.

We have a huge range of plans that enables you to select one that best meets your goals, schedule and ability. If you’re not sure where to start, read on below for a quick overview.

What type?
Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans are designed to allow you to recover from a tough season whilst maintaining your well-earned fitness. Generally, Masters plans are designed for athletes over 40 years old, although plenty of younger athletes love them too. The workouts are just as tough as with our standard training plans, but with more scheduled recovery days. And more strength and conditioning work, so you stay strong and flexible. Some find it easy to carry on with a normal training load, while others need to change their approach to training.

What length?
For the best outcome, count back from your “A” target race date and simply choose a plan to fill that gap (you can still work in other, smaller races during your plan). Note that longer plans start easier and progress more gradually than shorter plans. The body responds best to constant, gradual progression with regular recovery periods, and that’s exactly what our plans are designed to give you!

What level?
Choosing the correct level will help you get the most out of your plan. Generally, if you’ve never done this event before or currently train up to a few times per week, you might consider a Beginner plan. Alternatively, if you’ve done this event many times before or currently train 5+ times a week, you might consider an Advanced plan.

But don’t worry too much – we also let you swap the level for free within 14 days of purchase, if you find it too easy/hard!

Visit the MyProCoach Help Center for further guidance and to contact our Certified coaching team.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine. If you opt for Training Peaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days. We give a few recommendations on how to best do this in our help centre.

And you can also train for multiple events! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus.

Beginner (4-12wks)

  • Recover from your season of racing and triathlon training
  • Switch plans free within 14 days
  • Same, great features as all our other plans

Intermediate (4-12wks)

  • Recover from your season of racing and triathlon training
  • Switch plans free within 14 days
  • Same, great features as all our other plans

Advanced (4-12wks)

  • Recover from your season of racing and triathlon training
  • Switch plans free within 14 days
  • Same, great features as all our other plans

Join Over 10,000 Successful Athletes

FEEDBACK FROM MY RUNNING CLIENTS

Great program and prepares you to start and finish strong.
Was training for the Paris Marathon. When it got cancelled, I chose to go to Mrytle Beach nearly a month ahead of plan so I could get one in before all were cancelled. This program had me better prepared than any previous and I ended up getting a PR beating my goal time by nearly 8 minutes. Phil's Master program got me better prepared than any of the other 7 marathons that I have run. Thanks Phil! - 06 Apr 2020
Scott Walsh - April 2020
Marathon Runner
Back running again!
After a 20 years of no training the 10km running plan has prepared me well for my first race in 2 decades. Love the integration with Training Peaks and my Garmin watch. - 13 Mar 2020
Aaron Parker - March 2020
Runner
Simply fantastic!
Clear and precise explanations. Great professional support. Since I chose to buy my training plan, I have never felt "alone". I wouldn't hesitate to advise a runner to enter the world of MyProCoach. Another of the beautiful things I experienced was when my anaerobic threshold changed, I updated on TrainingPeaks and in just one click my whole plan was updated with new values, just fantastic! My compliments to all of you ... and never give up your standard of quality and professionalism.
Arturo Anniballo - Feb 2020
Runner

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Off-Season Marathon Plans - Beginner Plans:
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Off-Season Marathon Plans - Intermediate Plans:
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Preview or Buy Now!

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Off-Season Marathon Plans - Advanced Plans:
NEW: Pay monthly for unlimited premium training?
Prices in USD. A local sales tax may apply in some countries.