5 Stars from 219 reviews

Running Off-Season Fitness Maintenance Plans​

Designed to maintain your well-earned fitness whilst recovering from your season, so you’ll be fit AND recovered when the time comes to start ramping up.
Arturo
5/5

"Simply fantastic, clear and precise explanations and great professional support."

Arturo Anniballo - Masters Half Marathon
Phil-Head-and-Shoulders-cut

Why Use Our Training Plans?

JOIN OVER 20,000 SUCCESSFUL ATHLETES

Flexible, structured training for any level

Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.

The world's best training app

We use TrainingPeaks for personalised training zones, trackable progress and so much more - on any major training device.

Certified coach support (rated 5.0/5)

On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have via email!

As featured on...

Fitness Maintenance Running Plans with Free Coach Support

HOW IT WORKS

1. Choose your plan

Choose from our 4, 8, or 12-week off-season plans at beginner, intermediate or advanced level.

2. Activate your free TrainingPeaks™️ account

A flexible calendar, targeted training zones, trackable progress and so much more – on any device.

3. Get your online plan and start ticking off sessions!

Keep motivated with any of your training questions answered quickly by our team of certified coaches!

5 Stars from 219 reviews

About Phil Mosley

COACH & FOUNDER

Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that himself and his athletes have, while still making sure you have quality time for your family, friends and career.

Running Fitness Maintenance Plans

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)

Intermediate (4-12wks)

Advanced (4-12wks)

5 Stars from 219 reviews

Join Over 20,000 Successful Athletes

  • Karen Arsenault Avatar
    Karen Arsenault
    Marathon, September 2019

    Phil’s plans are perfect even for the recovering athlete Phil and team, I had major abdominal surgery last year and wasn’t sure I’d ever get my legs back but I purchased your 1/2 marathon plan and found after 9 weeks I had improved incredibly running a 31m 5km followed by a 2h19m 1/2 marathon yesterday for Canada’s commanders challenge... >> read more

    23 Sep 2019
    James Lessell Avatar
    James Lessell
    Marathon, October 2019

    A Game Changer For me this training plan was a game changer. Every run had a proper purpose and helped build my lactate and my fitness. I have run 4 Marathons but this was the only one that had a really strong plan. 5 runs a week so was manageable and the other... >> read more

    26 Oct 2019
    Crt Avatar
    Crt
    Marathon, February 2020

    I will never again train without a plan! First I want to thank you for creating this plan! Really helped me to train consistently. (i find that one of the best things about good structured plans is that I have fewer excuses and I do workouts consistently.)

    When I trained without a plan, I was skipping workouts and...
    >> read more

    10 Feb 2020
  • Winai Pirajnanchai Avatar
    Winai Pirajnanchai
    Marathon, December 2019

    My final result really surprised me! I just ran the Osaka marathon 2019 on 1 December. I finished in 3:58:13 hrs. That is my new personal best for my marathon. I using Phil Mosley 12 weeks Marathon Masters (40+) Training Plan​. I have done almost 90% of total workout in this training plan. The final result... >> read more

    11 Dec 2019
    Diarmuid Crowley
    10K Run Plan, February 2020

    Good solid plan Good plan. Great descriptions and structure

    13 Feb 2020
    Yale H
    Half Marathon, January 2020

    Improved my half marathon times I used the 40+ Masters Plan for an upcoming 1/2 Marathon in a few days so I'm in taper week. But, throughout the plan I have seen my overall pace times lower and I expect to take at least 10 mins off my latest times, possibly more and get back... >> read more

    29 Jan 2020
  • Farid Shavaksha Avatar
    Farid Shavaksha

    I just broke 19mins at the Parkrun 5km -18.59.2 to be precise. You are a genius!

    23 Nov 2014
    Greg W
    Half Marathon, October 2019

    An amazing and manageable plan that took 4 mins off my half marathon PB... fantastic!! Having done a few halfs, tris, and a marathon before, this time I wanted to beat my PB but knew I would struggle to fit more than 4 sessions a week on top of a hectic work/family life. Phil suggested the beginner plan simply for number of sessions, and it... >> read more

    14 Oct 2019
    Alex
    Running - Half Marathon

    Phil, just some feedback for you about my training for Ironman Louisville. Just completed the half marathon today at 1h40min - 3min quicker than my prior PR from May! Thanks.

    20 Sep 2016

A Growing Community Of Athletes

SOME OF MY ACHIEVEMENTS TO DATE

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Premium training plans
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Successful athletes
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Plans activated

*on average athletes use their plan twice (our plans can be activated multiple times for free)

5 Stars from 219 reviews

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Fitness Maintenance Half Marathon Plans - Beginner Plans:
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Off-Season Marathon Plans - Beginner Plans:
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Fitness Maintenance Half Marathon Plans - Intermediate Plans:
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Off-Season Marathon Plans - Intermediate Plans:
NEW: Pay monthly for unlimited premium training?
Prices in USD. A local sales tax may apply in some countries.
Preview or Buy Now!

CLICK A BUTTON BELOW TO BE DIRECTED TO THE TRAININGPEAKS™ ONLINE STORE

Fitness Maintenance Half Marathon Plans - Advanced Plans:
NEW: Pay monthly for unlimited premium training?
Prices in USD. A local sales tax may apply in some countries.
Preview or Buy Now!

CLICK A BUTTON BELOW TO BE DIRECTED TO THE TRAININGPEAKS™ ONLINE STORE

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.