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While running may take priority throughout the year, the off-season presents a unique chance for athletes to refine their skills and tackle weaknesses head-on. Cross-training serves as a way to try different activities that can enhance performance, lower the risk of overuse injuries, and offer a valuable mental recharge.
At COROS Coaches, our commitment extends beyond the peak season. We're dedicated to supporting your training journey, even during the off-season. That's why we've put together an 8-week plan that places a focus on the quality of your workouts, instead of the quantity. You can download this plan below and sync it directly with your training calendar.
The off-season is the perfect opportunity to include core and mobility workouts.
Cross-Training Plan for the Off-season
Cross-training can be particularly valuable during the off-season when you may want to reduce running mileage but maintain fitness. It ensures you stay active and continue improving even when not actively training for races.
COROS Coaches have put together an off-season training plan that you can sync with your COROS training calendar. You will find everything that you need to help guide you through the 8-weeks:
- Heart rate-based runs so that you keep your workouts easy and not focused on pace
- Strength workouts with explanations and video demonstrations
If you have questions or need modifications as you go through the plan, reach out to COROS Coaches via coach@coros.com!
8-Week Training Plan
In this 8-week cross-training plan, you will find a mix of exercises that target key muscle groups, improve your balance, and help you maintain a consistent training routine. Whether you're a beginner or a seasoned athlete, this program is all about supporting your long-term fitness goals by preventing injuries and boosting your performance.
The plan will include the following workouts:
| Time-based Aerobic Endurance Runs | Heart rate-based runs to help you maintain your base fitness. There are two shorter runs and one long run that will increase in time throughout the 8 weeks. |
| Strength Training | Workouts that aim to build strength and help correct imbalances. To increase difficulty, bands, and weights can be added to all workouts. |
| Cross-Training Workout | 30-minute low-impact workout of your choice. Some examples could be cycling, yoga, ski touring, and rowing. |
Download the plan directly to your workout library here - 8 Week Cross Training Plan for the Off-Season.
The goal of each week is to move your body for at least 30 minutes.
You can move workouts around so that they fit within your schedule, but remember to allow for at least one full rest day each week. -COROS Coaches
Why should you consider a Cross-Training plan as a runner?
Cross-training offers numerous training benefits for runners, both during the active training season and in the off-season.
- Prevent Overuse Injury: Reduces the risk of overuse injuries associated with the repetitive motion of running. By engaging different muscle groups and movement patterns, you can alleviate stress on specific areas of your body.
Pay attention to how your body responds to cross-training activities. If you feel excessive fatigue, soreness, or discomfort, adjust your intensity or choose lower-intensity activities. Keep an eye on your HRV to see if your body needs more time to recover.
- Focus on Weaknesses: Enhances muscle strength and endurance through activities such as strength training and resistance exercises. Stronger muscles provide better support and stability during runs, improving running form and overall performance.
- Decrease of Base Fitness: Taking a break from or decreasing the amount of running to engage in different activities can help prevent burnout and provide an opportunity for a physical and mental refresh.
It is normal to see Base Fitness fluctuate between on and off-season.
In the off-season, you want to see your Base Fitness number lower, to reflect that you are taking the appropriate time off to recover before heading back into a training cycle. Use this metric throughout the year to help make sure your training aligns with your goals.
Create a Custom Activity on your watch
If you enjoy taking Pilates, Yoga, or using the Elliptical, you can now easily create a custom workout mode for these activities so that you can track your performance!
Create a Custom Activity directly in the COROS app. Choose between Indoor and Outdoor sports and activity type, then edit the activity name and choose an icon before setting up unique data pages to view during your workouts. That way, you can enjoy cross-training with your favourite activities while still being able to track your progress!
Create a custom activity through the COROS app!
Use Extender for Your Indoor Training
When training indoors, you can now use the COROS Extender feature to view real-time data on a bigger screen. The Extender allows your COROS watch to sync with the COROS app, displaying your heart rate, pace, and route details right on your phone.
To get started, choose an activity on your watch, then open the COROS app to find that the watch icon in the upper left-hand corner is now your Extender button. With a tap, you can access all your live activity data.
More Questions?
If you have questions about this training plan or training questions in general, email us at coach@coros.com, and we will be happy to share insights!
