While the cross-country season ends in October, the strongest and most successful runners know that real progress is made by running year-round. Running during the off-season allows you to continue to stay consistent, build your base, and increase your volume of running. You will see incredible gains by staying consistent in the off-season. 

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The great thing about running is that it is a sport that requires minimal gear and zero equipment. You can do it whenever and wherever works for you! The biggest challenge of off-season training will be staying disciplined and forcing yourself to get out there consistently, without structured practices or a coach telling you what to do. Off-season training will make the difference between an average and a strong runner. 

 

Off-Season Focuses

During the off-season, you should focus on: 

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• Sticking to a running routine (3–5 days/week)

• Maintaining your fitness — we are not focusing on building speed at this time (unless you'd like to). Think lots of easy runs!

• Build mileage very gradually — no big jumps!

• Stay injury-free and listen to your body

• Improve strength and stability

• Return to spring sports or summer training stronger than before

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Below is a sample plan that you can follow and a log to use to keep track of your runs.

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Want a personalized plan?

Coach Laudenslager can help! Reach out if you'd like help building a plan that is tailored to your paces, fits your goals, whether you're:

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• Getting ready for track

• Coming back from injury

• Hoping to move up next XC season​

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You don’t have to do it alone — and every small effort now adds up later.

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Off-Season Training Tips

• Consistency beats intensity. You don’t need to run hard — you just need to show up.

• Fuel like you’re still training. Recovery starts in the kitchen.

• Keep it fun. Run with music, explore new routes, or join a group.

• Track your progress with Strava or a journal — or don’t, if you just need to unplug.