What Runs You

with Coach Alysha Flynn

Off-Season Plans

Stay engaged and consistent

Off-Season Plans are for runners who are not currently training for a race but still want to maintain their consistency and stay engaged. Whether you’re between races or simply need a break from performance-focused training, these plans offer a balanced approach to keep you active, motivated, and consistent. Our Off-Season Plans focus on keeping your training fresh, with a mix of running, cross-training, and strength work, along with reflective prompts to keep you mentally connected to your fitness goals.

Why These Plans Work

When you’re not training for a race, it can be easy to lose motivation or feel disconnected from your routine. This plan keeps your training varied and purposeful, giving you the structure to stay fit while leaving room for flexibility. Whether you’re preparing for future races or just focusing on enjoying the process, these plan will help you maintain your fitness and keep things interesting.

Choosing the Right Plan for Your Off-Season Goals

Alternative Base Plan: A balanced plan designed to maintain aerobic fitness with three days of running, one day of cross-training, and dedicated strength work each week. Perfect for athletes who want to keep their fitness base intact without the pressure of race-specific goals.

Off-Season Strength Plan: Prioritizes strength training with time-based cross-training (with or without running) to maintain aerobic fitness. This plan is ideal for athletes focusing on building strength and endurance during their off-season.

Plans Include:

Run Plan: Easy-effort runs to maintain your base fitness.
Cross-Training Plan: To switch up your routine and give your body a break from running.
Strength Training Plan: To build and maintain strength, preventing injury and keeping you strong.
Weekly Prompts: Reflective prompts to help you stay connected to the season you’re in and maintain a healthy mindset.
Weekly Team Coaching Call: Join me and the team for a live Zoom call to discuss your training, answer questions, and stay connected.
What Runs You Pacing Calculators: We’ve included pacing tools to help you identify your easy effort paces.
Video Tutorials: Get guided tutorials on strength and mobility exercises to ensure you’re using the best form and techniques.
Alternative Base Plan
12 Weeks
$
169.95

($1.90 a day)

A mix of running, cross-training, and strength work
All runs 2-6 Mi
Timeboxed Plan
(Access window of 13 weeks)
Sign Up
Off-Season Strength
8 Weeks
$
119.95

($1.90 a day)

Stay focused on strength during the off-season
Time-based cross-training
30-60 min sessions
Timeboxed Plan
(Access window of 9 weeks)
Sign Up

The Golden Mile Challenge

The Golden Mile Challenge is a 30-day commitment to consistency and joy in movement. Designed to fit any fitness level, this challenge encourages athletes to run, walk, bike, or count steps for just one mile a day. With daily themes and rewards, it’s perfect for maintaining motivation and embracing effort over perfection.

Plan Includes:

Daily Themes and Rewards: A fresh focus for each day of the week to keep you motivated and engaged, paired with small rewards to celebrate your consistency.
Printable Challenge Tracker: Log your miles, whether you run, walk, bike, or count steps, and reflect on your progress with a simple printable sheet.
Weekly Reflective Prompts: Encouraging you to check in with your mindset, progress, and goals throughout the challenge.
Weekly Team Coaching Call: Join me and the team for a live Zoom call to discuss your training, answer questions, and stay connected.
Video Tutorials: Access helpful video guides for warm ups and cool downs to support your daily miles.
Golden Mile Challenge
4 Weeks
$
59.95

($1.90 a day)

A 30-day commitment to consistency and joy in movement.
1 mile / day run, walk, step, or bike
Timeboxed Plan
(Access window of 5 weeks)
Sign Up

Mobile App

DOWNLOAD THE FINAL SURGE APP

What Runs You has partnered with Final Surge to provide you with the technology to plan, track and analyze your own training.

Use your calendar to track activities as you complete them!

All elements of your calendar are adjustable, so you can rest assured you have all of the tools and flexibility to do 1% better every day!

Your plan starts on the Monday after registration.

Download on the App Store
Get it on Google Play
final surge