How runners should structure the off-season and the rebuild phase

Whether you’ve just crossed a finish line or wrapped up a long training block, what you do next matters more than you think.

In this episode, I'll break down how to approach the off-season with intention, not just to rest, but to reset.

You’ll learn:

• How long to take off from running (and why)

• The best way to reintroduce easy mileage

• How to rebuild to 75–80% of your peak volume without burnout

• What types of workouts (if any) belong in this phase

• How strength, sleep, and nutrition support recovery

• Why mental resets are just as important as physical ones

• Ways to experiment and stay curious in low-pressure weeks

• How to reflect on your last season and set smarter goals