DOORS CLOSE IN...
HOW ARE YOU
GOING TO SPEND YOUR
DOES THIS SOUND FAMILIAR?
It's nearing the end of October and your running season is coming to a close.
You did alright this year.
Crammed in as much training as you could...
Managed to finish a few races...
Overall, you really can't complain.
YOU SHOULD BE HAPPY
Except you've got this nagging thought
in the back of your brain.
The one that says:
"You can do better!"
You know it's true
so you vow to do better...
STARTING RIGHT NOW!
You decide to take advantage of
the next 3 months...
And really dial in your training so that
you don't fall behind like last year.
You Google "off-season run training plan"
And get 1,960,000,000 results
You scroll down the page looking
for the best one...
Click on a few...
Instantly get overwhelmed...
Close your laptop and walk away.
You vow to come back to it when
you're not so tired...
But you never do!
January 1st rolls around...
You decide it's time to get
your shit together!
And that means going all in on your training...
Starting right NOW!
You pick up your training where you
left off last year.
But quickly realize you've done
nothing for the last 3 months...
And you're in over your head.
Eventually, you give up...
And resign yourself to the fact that this
year will be just like last year.
You'll grind your way through the season...
Hoping that you do enough of the right stuff...
Secretly praying that you don't get hurt
There was an easy to follow 12-week training plan
that outlined what you needed to do to be ready for your upcoming season?
That plan included:
Walking, Running, Cross Training, Strength Training, and Mobility Training
With step by step instructions & videos...
All of your workouts were stored in one place
And that place synced up with your smartwatch?
You could get personalized coaching
so that you knew exactly what & how much you should do to get the best possible results?
THAT WOULD BE AMAZING, RIGHT?!
DOORS CLOSE IN...
In order to get results from your off-season training plan, it must include:
A daily movement practice (aka: daily Shakedown)
Rest & recovery
Skip any one of these components and you risk being
prepared for your planned races of the season!
🤔What's the solution?🤔
Follow the Off-Season Rx plan.
12 WEEK TRAINING PLAN
An easy to follow 12-week plan that makes
off-season ultra training simple.
Maintain Your Fitness
Stay fit during the off-season so that you're not
starting from zero in 2023.
Avoid The Funk
Avoid the off-season funk that creeps in when you don't have a plan and you feel like you 'should' be doing something.
Eliminate The "Should"
If you know you 'should' be incorporating more of something into your training, now's the chance to do it!
This plan incorporates everything from walking, running, cross training, strength, and mobility.
Follow the Google spreadsheet or sync your smartwatch with Training Peaks, then open the app to get your daily schedule.
Detailed descriptions and video links for every workout so
you're never left wondering what you're supposed to do.
PLAN PLUS COACHING
Get the 12-week training plan PLUS personalized coaching to take your training to the next level.
Three live group coaching calls:
Monday November 7th from 6 - 7:15 pm EST
Monday November 21st from 6 - 7:15 pm EST
Monday December 5th from 6 - 7:15 pm EST
Each call will focus on an element of off-season training and will offer time for Q&A plus live coaching!
CALL #1: YOU'VE GOT THE PLAN, NOW WHAT?
Things we'll cover on this call:
To Run Or Not To Run?
Including:how much, how often, & what type.
The #1 Secret To A Successful Off-Season
3 Things You Should NEVER Do In The Off-Season
CALL #2: DIAL IT UP
Things we'll cover on this call:
Your Training Strengths & Weaknesses.
Learn what to focus on in order to get the
best results from your off-season efforts
Included: A Custom SWOT Analysis
CALL #3: MAKING MOVES
Things we'll cover on this call:
How To Make a Seamless Transition From
Off-Season to In-Season
How To Pick The Right Races For You
3 Mistakes To Avoid While In Season
GET A SNEAK PEEK
Curious about what the training plan looks like?
Here's a snapshot of how it will appear in your Training Peaks account.
Everything is mapped out for you.
Each workout includes specific written instructions and/or videos that you can follow step by step.
Here's what the Google spreadsheet version looks like:
FREQUENTLY ASKED QUESTIONS
HOW TO KNOW IF THIS PLAN IS RIGHT FOR YOU
If I've still got races on my schedule, can I use this plan?
Yes, but only after you've completed your races. You can buy the plan now and hang on to it until you're done racing. Don't try to use this plan to train for your upcoming race(s), that's not what it's meant for.
How many miles per week do I need to be able to do before I start this plan?
This plan starts off with walking workouts and then builds to walk/run intervals and then Zone 2 runs. You don't have to be running right now to use this plan. In fact, it will help you to start building up your mileage so that you have a good base of fitness going into your next season.
How many days per week / hours per day does this plan require?
The plan has something scheduled for every day of the week, but not every day is a walk/run day. You'll do a Daily Shakedown 7 days a week, you'll walk or run 4 days a week, with strength training & mobility peppered in. You should plan to allocate anywhere from 30 minutes to 1.5 hours a day.
What if I can't do the workout scheduled for the day?
You're welcome to shuffle the workouts each week to the days/times that work best for you. As long as you do the total amount of work scheduled each week, you'll be on track to see results.
What if I don't have a Training Peaks account?
Training Peaks offers a free option and this plan works with it. Once you've signed up, I'll send you an email with step-by-step instructions for how to set up your account and load the plan onto your calendar.
What if I've never used Training Peaks before...
It's very simple. Once you've signed up, I'll send you an email with step-by-step instructions for how to set up your account and load the plan onto your calendar. After that, all you have to do is open the app (or the desktop version) in calendar view. You'll be able to see what workouts are on the schedule for today and the rest of the week. Click into any workout to read the description and get any special instructions.
What if I don't have a smartwatch?
No problem. The workouts are simple and most people have no trouble remembering the objective and instructions for each one. If necessary you can write it on a sticky note and take it with you or screenshot it on your phone.
What if I've never done an ultra before?
No problem. This plan will help you make the best use of your off-season so that when you're ready to start training for your first ultra, you'll be ahead of the game!
What if I don't have a race picked out for next year?
I would still recommend that you spend your time wisely and train using this plan while you make up your mind. It's likely that you'll be inspired to pick a race during this time and when you do, you'll be happy that you spent this time training instead of sitting around doing nothing!
What if I can't make it to the live calls in Level 2?
The replays will be sent out the following day for you to watch.
What if I'm shy and don't like being on camera/Zoom?
I get that, you don't have to have your camera on if you don't want to. But the people that get the most out of the program are the ones that engage with the live calls. They're on camera, they ask questions, and they interact with the group.
What if I don't have a laptop computer?
Not a problem. All of this can be accessed on your phone. As long as you have an email account, you're good to go!
What if I have a super busy schedule...will I still be able to do this program?
That's entirely up to you! This training plan requires approximately 5 hours per week (not including the live group calls in Level 2) anywhere from 30 minutes a day to 1.5 hours a day. If you're thinking about training for an ultra, your in-season training load will likely be higher than this, so now is a good time to practice scheduling in your workouts.
What if I work 2nd/3rd shift?
You can schedule your workouts anytime that works for your schedule. As long as you aim to complete all the workouts for the week, you can reorganize them anyway you like.
What if I've never done a strength workout before?
I've got you covered! The workouts in this program are bodyweight only to start out with. This means that you don't need any fancy equipment or a gym membership - you can do them at home with just a yoga mat. If and when you're ready to add weights (like dumbbells) I show you how to do that.
What if I don't have a gym membership?
See the answer above 😎
What if I don't have any yoga equipment?
Not a problem. You just need to clear yourself a space (approximately 6' x 6') to move around in. The mobility videos in this program make use of: yoga blocks, a tennis ball, and yoga strap. But these things can be easily swapped with household items you have laying around. I give you examples in the videos where appropriate.
LISTEN TO THIS
SHE RUNS ULTRAS
Check out the podcast episode I did on why having an off-season training plan is a no brainer!
MEET YOUR COACH
Hey There! 🤘
If we haven't met before, I'm Meghan.
I'm a former corporate desk-jockey turned ultra running coach who's on a mission to help 10,000 women run their first 50k.
I live in New Hampshire, have a husband named Adam, a mini-Aussie named Velo, and am weirdly obsessed with dark chocolate and sunrises.
I also host a podcast called, She Runs Ultras.
(Maybe that's how you found out about me and this program!)
For years, I struggled with how to put all the pieces of a solid training plan together, including what to do during the off-season.
I tried taking 3 months "fully off"...that didn't work!
I tried training hard AF for 3 months...that didn't work either!
I knew there had to be a better way...a happy medium between the two.
I'm thrilled to report that after much experimentation, I've found a solution and I turned it into this program: the Off-Season Rx.
I can't wait for you to dig into it and make this off-season the best one yet!
I'M HERE TO HELP!
Send your questions to: