Off Season Plan w/ Leg Strength & Conditioning (12 Weeks)

Running

Base/Maintenance

Intermediate

5 days - 2 workouts/week (30 - 40 mi)

Pace

Description

Overview

Sample Week

Description

This is a 12-week off-season or transition plan between races. It focuses on a mix of speed, power, aerobic work, and leg strength and conditioning. Running Days: Tuesday, Wednesday, Thursday, Saturday, and Sunday Types of Workouts: Hill sprints, progression runs, fartleks, lactate threshold, and marathon pace.

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

Workouts

Distance

30 mi - 40 mi

Overview

60 workouts

433 mi

48 workouts

12:48:00 hr

Supported Apps and Devices

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

Sample Week (7th week)

Off Season Plan w/ Leg Strength & Conditioning (12 Weeks)

Running

Base/Maintenance

Intermediate

5 days - 2 workouts/week (30 - 40 mi)

Pace

Off Season Plan w/ Leg Strength & Conditioning (12 Weeks)

$10.95

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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

Cory Smith

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