Running – 4 week Maintenance/Off Season – ALL LEVELS


This 4-week program has been designed for athletes to maintain a baseline level of running fitness during their off season or between bigger training blocks.

This program can only be accessed by members. Become a member of the Endurance Hub: Endurance Hub, annual

This 4-week program has been designed for athletes to bridge between seasons. This is a great time in the year to focus on strength training. This aspect of training is important and can sometimes be hard to find time to do when training for a specific event.

The program will require 4.5-6 hours per week and should be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). With this program, you can expect a focus on strength training and keeping your legs turning over with a set of weekly strides. If you are new to training, consider starting with the 4-week run/walk program or 8-week base building program found in the B78 Endurance Hub program library, this program is meant for athletes who have just finished a training program and before they start another one. Throughout this program you may find terms that you are not familiar with. If this is the case please refer to the program appendix available at the B78 Endurance Hub programs section. We wish you the best of luck with your training.


This program is designed for athletes between competitive seasons and should be undertaken by those who have been using a training program in the recent past.

Programs to follow this one

There are many programs to consider after this one depending on your goals for your upcoming season. Within B78 Endurance Hub, you will find one for race distances from 5K to marathon.

Other things you should know

Run times are indicated in minutes as opposed to distance. Everyone runs at a different pace so this way you are running the right distance for where you are at in the moment. Effort parameters are indicated using Rate of Perceived Exertion (RPE), which is a measure of effort on a scale of 1-10 or as a percentage whereas 10 or 100% is maximum effort. The Volt strength-training platform will often prescribe three workouts for the week. You need to do these in order that they occur, so do Day 1 before you do Day 2. During the strength sessions choose one of the warm up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please.

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