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The off season, or the time after your races are finished and before you begin specific training for the next season, is a great time to relax, recuperate, and catch up on that list of tasks and hobbies you didn’t have the time to do while training.  But it is also a great time to improve on your sport limiter.  If you are a weaker runner than cyclist and swimmer, then some off season running tips outlined here will help you increase your run fitness.

First, make sure you are rested after your race season.  Let your body recover from a hard season.  When you’re itching to get going again, you’re most likely recovered enough both mentally and physically to get training again.  Then, start running conservatively at the frequency you ran in your last season.  Slowly and systematically increase your weekly volume and frequency, maintaining your fitness in the other sports.  The time you ultimately spend in this program will depend on the time until your first race in the new season.

Below is an example of this program for a relatively weak runner with a swimming background:

The next step is to increase the volume of your runs each four week cycle, and to eventually increase the frequency of your runs to 5 in a week.  Be careful, however, as an increase in either frequency or volume too quickly can result in injury or extreme fatigue.  An increase of any run or total weekly volume of 10-15% is a good rule of thumb.

With some smart off season training focused on your limiter you will make that limiter a strength and will have a breakthrough year in your next season.

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