3. Be consistent
The thing that really throws runners off-track during the off-season is reducing their exercise frequency—going from working out every day to working out just a few times per week. It’s okay to take a week or two off of training after a peak race for physical and mental regeneration, but after that you should return to daily exercise. Returning to daily exercise need not equal returning to progressive, race-focused training. If you have time before you need to begin your next formal training cycle, and you still need a break from hard training, you can train lightly or in non-sport-specific ways with a focus on fun, but you need to do something at least six days a week or you’re likely to experience a damaging off-season weight gain.