Between major training blocks, I keep running but remove all structure. Three-hour zone 2 runs with whatever pace matches the intent. Trekking poles when I feel like practicing technique. No prescribed paces. No specific targets. Athletes watching this might think I’m wasting my off-season. I’m actually setting up my next PR.
Four weeks until ultra-marathon prep begins. Three months until Ironman training starts. August brings the Tour du Mont Blanc as my celebration for turning 50. Right now, I’m in the gap between seasons—the training phase most time-crunched athletes either waste or ignore altogether.
Many athletes either overtrain through the off-season or shut down completely. The systematic approach is different: keep the aerobic stimulus going while letting intensity and structure drop. That’s precisely what strategic off-season training looks like.
After 25 years as a strength coach and endurance athlete, I’ve learned that off-season training might be the most misunderstood phase of periodization. Most athletes treat it as either complete rest or continued grinding. Both approaches miss the tactical opportunity.
This run demonstrates the approach: somewhat unstructured zone-2 work, roughly 3 hours. First 5K came in around 40:45. Then I pulled out trekking poles for practice—immediately slowed to 44:46 for the second 5K, then 44:59, then 47:45 for the fourth. Four minutes slower per 5K with poles. That’s not a pacing failure. That’s deliberate skill work embedded in aerobic base maintenance.
The trekking poles slow me down, which is precisely the point right now. I need more practice with the technique, and forcing a slower pace keeps me solidly in zone 2 while building a skill I’ll need for Tour du Mont Blanc. The aerobic stimulus stays consistent even as the pace drops.
Strategic off-season training serves two purposes most endurance athletes miss: maintaining your aerobic base without the accumulated fatigue of structured training, and creating space to address weaknesses you ignore during race-specific blocks. The unstructured feel is intentional—it’s not laziness, it’s tactical periodization.
Zone 2 work during this transition period keeps the aerobic engine running without the mental or physical load of hitting specific paces. Three-hour runs build time on feet and maintain capillary density. Trekking pole practice develops technical skills without compromising recovery. This approach creates adaptable fitness that serves multiple demands rather than peaking for single events.
The following month of off-season allows for strength cycles, pool work, and bike sessions—building the base across all three disciplines before Ironman prep starts in January. Ultra-marathon prep begins in less than four weeks. Tour du Mont Blanc sits three to four weeks post-Ironman in mid-August. That’s enough recovery time to hold fitness for the big mountain adventure.
At nearly 50, I’m not just maintaining fitness—I’m setting PRs by understanding when to push and when to back off. Structured intensity has its place. So does deliberate recovery and skill development. The athletes who perform well for decades understand this distinction. The ones who burn out treat every training phase like race week.
Your Next Step: Between major training blocks, maintain zone 2 volume without prescribed paces. Use this time to address technical weaknesses—whether that’s trekking pole technique, swimming form, or bike handling. Keep the aerobic stimulus consistent while letting structure and intensity drop. This creates the foundation for your next training cycle without the accumulated fatigue that leads to overtraining.
