Winter Training

Set yourself up Next Season's Success!

As the year draws to a close, you may find yourself envisioning your goals for the upcoming year – I certainly am! Whether you are preparing for winter activities in your area or planning to cozy up indoors, there are steps you can take at either end of the spectrum to set a solid foundation for the next running season.

If you have goals for next year, here are some things to consider in the off-season to help you show up as the best version of yourself on race day.

1. Winter is an ideal period to focus on enhancing your strength. Although strength is crucial during the racing season, running usually becomes the main focus. Excessive lifting can lead to muscle soreness, hindering your running performance. Therefore, the off-season presents a perfect opportunity to develop your strength.

2. Cross-Training is fun and good for your body and mind! The winter can be a great time to explore alternatives to running such as: X-Skiing, Snowshoeing, Swimming, and Spin Class. Continue to maintain and build your aerobic base with these great alternatives to running.

3. Maintain a continuous running routine during the winter months. While it's fine to reduce your running and try out different cross-training activities, incorporating regular running sessions will greatly contribute to preparing you for a successful upcoming season. Strive for at least 3 runs per week.

4. The amount of running you should do depends on your fitness levels and goals. The table serves as a general reference for the minimum consistent base you should aim for when beginning training for a specific race goal.

Race Distance	Minimum Weekly Running Base	Weeks to Train
5K	3x /week; 9 Miles a Week	9
10K	3-4x /week; 10-15 Miles a Week	12
Half-Marathon	4x /week; 20-25 Miles a Week	15
Marathon	4-5x /week; 25-30 Miles a Week	18
50K	4-5x /week; 25-30 Miles a Week	18
Ultras 50 +	4-5x /week; 25-30 Miles a Week	20

5. How should I use this table? Let's say you are looking to do a 5K the last week of March. Count 9-weeks back from that date, would put you at the last week of January. So you should aim to be consistently doing at least 9-miles/week over 3 days before the last week of January.

   
   

Need a Winter Maintenance Program to help keep you on track?

Coach Paige can help keep you on track with one of these options. Email Coach Paige for a free consultation!

• SPECIAL WINTER GROUP PLAN - Monthly plan starting December 1st. Limited spots available - Email Coach Paige to reserve your spot. Plan includes Premium Training Peaks ($20 Value), Weekly Winter Training tips, Strength Workouts, Core and Mobility work, and 3-4 Runs/Week. Only $50/Month.

• Custom Training Plans - built to meet your specific needs. $15/Week*Single Purchase

• Adaptive Weekly Training Plan - fully customized with unlimited coaching support. $100/Month or Save with a 6-Month Commitment for $500

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