The Running Off-Season: What to Do Before Marathon Training Starts
Published September 2026 | Written by Andy Hood
Disclosure: I'm an official Runna Ambassador. This article contains my ambassador link, which gives you an exclusive 2-week free trial.
The period before you start your spring marathon training can feel like walking around in the dark without any direction or plan. Your autumn race is done, January feels a long way off, and nobody has told you what you're supposed to be doing in between.
So it's worth talking for a moment about what's commonly known as the off-season in running, and what to do before marathon training starts, whether that's a 16 or 20 week programme. Get it right and you arrive at week one fresh, fit and hungry. Get it wrong and you either start your build already tired, or you spend the first month clawing back
fitness you let slip.
Key takeaways
The running off-season is the gap between your last race of the year and the start of your next training block. For spring marathoners that's usually November to early January.
What you do with it depends on your experience. New runners might build towards a first 5K. Experienced runners can work on speed, build distance, or simply maintain.
A good off-season has a shape: a short reset, a gentle rebuild, an optional focus block, and a hand-over into marathon training.
The aim is to arrive at week one of your marathon plan fresh, not fatigued and not starting from scratch.
Runna's Run to Maintain, Run Further and Run Faster plans are built for exactly this in-between phase.
Contents
What Is the Off-Season in Running?
The off-season in running is the period between finishing one training cycle and starting the next. It isn't a period of doing nothing. It's a lower-pressure phase where the structure loosens, the intensity drops, and you get to choose what you work on.
For most UK runners targeting a spring marathon such as London, Manchester, Brighton or Boston, the off-season falls between the autumn race season and the start of a 16-week plan in early January. That makes it roughly November and December, which is also when motivation, daylight and weather all conspire against you.
It does three jobs:
Recovery. Your body and mind get a break from the demands of a full training block.
Maintenance. You hold on to the aerobic fitness you've worked hard for.
Preparation. You set yourself up to start the next block in the best possible shape.
How Long Should the Running Off-Season Be?
There's no fixed length. It's simply the time between your last race and the start of your next plan. For a spring marathon with a 16-week programme, that often works out at 8 to 12 weeks, depending on when your autumn racing finishes.
If your last race is in early October, you may have close to 12 weeks. If, like me, you race into November, you'll have closer to eight. That's fine. The framework later in this article scales to fit the time you've got.
If your spring marathon plan is 20 weeks rather than 16, it starts in early December. That shortens your off-season, so the reset and rebuild phases matter even more.
My Off-Season Plan Before London Marathon Training
I'll enter my off-season in early November, a little later than a lot of people. That's because I have my Krispy Kreme London 50 on 7 November. My London Marathon training block starts in early January, which gives me a couple of months to work on speed, or distance, or just relax and keep the legs turning over.
As many of you already know, I train with Runna, and recent app updates have made it easier to plan ahead. Within the app I can now set up my full year: A races, B races, and the time in between. Runna learns from your previous training block and race, then adjusts the next plan's intensity and goals to match.
This is what my current Runna training programme looks like:
Period | Runna plan | Purpose |
Now to 7 November | 50K programme | Krispy Kreme London 50 |
November to December | Run to Maintain | Off-season: keep the engine ticking over |
January to April | London Marathon programme | Spring A race, with two half marathons built in |
Within the January to April window I'll have two half marathons as part of the training block, and I'll programme these into the plan as tune-up races.
But let's not get ahead of ourselves. This article is about the off-season: what happens before you start your marathon training block.
What to Do in the Running Off-Season, by Experience Level
What you do in the off-season is a decision you need to make based on where you are in your running experience. There's no single right answer, but there are a few sensible routes.
New runners: build towards your first 5K
If you're newer to running, or you've entered a spring marathon as a big leap, the off-season is the perfect time to build a consistent habit. Working towards your first 5K gives you structure, a sense of achievement, and a base to build on in January. My 5K and 10K training plans guide walks through that journey from first steps to finish line.
Experienced runners: work on speed
This is the category I put myself in. Without a marathon looming, the off-season is a good window to sharpen up. A short block targeting a faster 5K, 10K or parkrun time improves your top-end speed. It also makes marathon pace feel more comfortable when the long runs start.
Experienced runners: build distance and aerobic base
If endurance is your limiter, you can use the off-season to gently extend your long run or lift your weekly volume. Stay comfortably below your peak marathon weeks and keep the pace easy. If you need a refresher on what easy really means, my Zone 2 running guide covers it.
Any runner: run to maintain
This is what I'm doing this year. I'm entering a Run to Maintain programme. It gives me enough to keep the engine alive, and it'll deliver me fresh into January when my London training plan starts. After a 50K block, I don't need to chase anything. I need to arrive at week one ready to work.
A 12-Week Off-Season Running Plan Before Your Marathon
Whichever route you choose, a good off-season has a shape to it. Here's a simple framework. If you only have eight weeks, like me, shorten the middle section.
Weeks 1 to 2: Reset. Easy, short runs, or complete rest if your body is asking for it. Think of it as a reverse taper: no structure and no pace targets while the last block settles.
Weeks 3 to 4: Rebuild. Get back to regular, easy running, three to four times a week. This is a great moment to reintroduce strength work if it slipped during race season.
If you enjoy cycling, swimming or yoga, this is also a good time to add them: they keep your aerobic fitness and mobility ticking over without the pounding of extra miles. Personally, I don't do any of them. My off-season is running, strength training, rest and recovery, and that's all I need to arrive in January ready to go.
Weeks 5 to 10: Focus block. This is where your chosen route comes in: a 5K build, a speed block, a distance build, or a maintenance plan. A structured plan earns its keep here, because the six weeks give you something to aim at.
Weeks 11 to 12: Hand-over. Ease back slightly and settle into a consistent weekly rhythm that matches the first weeks of your marathon plan. You want week one to feel like a continuation, not a shock.
How to Stay Motivated in the Off-Season Without a Race
It's easy to lose focus and energy during this time. Dark mornings, wet weekends and no race on the horizon make it tempting to let things drift.
I know many runners who pop in a 5K or 10K during this period. They're not racing it, and they often take it at a very gentle pace, but it keeps a focus and gives them something to work towards. Many runners need that, and it's a great way to structure your off-season.
I don't tend to do that myself. I enjoy a little downtime. Instead, I'll run some of my routes in places I haven't explored before. For me, a new route is as interesting as entering a 5K or 10K during the off-season.
A few other ideas that keep the spark alive:
Try trails if you're usually a road runner, or the other way round.
Run with a club or a friend rather than solo.
Leave the watch data alone for a few runs and run purely by feel.
Book your spring races so January has a clear purpose. Knowing the date makes the off-season feel like a deliberate phase rather than drift.
Off-Season Running Mistakes to Avoid
Doing nothing at all. A couple of weeks off is healthy. Two months off means starting your marathon plan on the back foot.
Treating it like another training block. If you race hard through November and December, you'll arrive at January already tired.
Starting your marathon plan early to get ahead. A 16-week plan is 16 weeks for a reason. Adding weeks at full intensity adds fatigue, not fitness.
Dropping strength work. The off-season is the easiest time to build strength training back in, and your marathon block will thank you for it.
Having no plan for the gap. This is where the walking-around-in-the-dark feeling comes from. Even a loose plan gives each week a purpose.
Best Runna Plans for the Off-Season: Run to Maintain, Run Further and Run Faster
Runna has a set of General Training plans built for exactly this in-between phase. They're for when you want structure but you're not training for a specific race. Three of them match up neatly with the off-season routes above.
Run to Maintain: stay fit without the pressure
This is the plan I'll be using in November and December. It's designed to keep you consistent and your fitness ticking over, without the demands of a full race block. You can set it as short as three weeks or as long as 26 weeks. You also choose whether it leans towards speed, endurance, or a balanced mix. It's the right choice if you've just finished a big race, or you want to arrive at your marathon plan fresh rather than already tired.
Run Further: build your aerobic base
If endurance is what you want to improve, Run Further gradually increases your weekly mileage and builds your aerobic base in a controlled way. It's the plan to pick if you fade in long runs, or if your spring marathon will be a step up in distance. Starting January with more miles already in your legs makes the long-run block far less daunting.
Run Faster: sharpen your speed
Run Faster is a shorter, speed-focused block. It works well if you want a new 5K or parkrun PB over the winter, or if marathon pace currently feels harder than it should. Sharpening your top-end speed now makes goal pace feel more comfortable when the marathon plan starts.
New to running? Runna's New to Running plan takes you from run/walk sessions to your first 5K. It's a great way to use the off-season if a spring marathon is your first big goal.
For the full range of Runna plans beyond the off-season, see Runna Training Plans Explained.
How to Plan Your Running Year With Runna
The thing I find most useful is being able to map out the whole year in one place, off-season included. Instead of finishing one plan and wondering what to do next, the gap is already planned. When my 50K is done, Run to Maintain picks up. When that finishes, my London plan starts, already informed by how my last block went.
The best time to start your trial is the start of your focus block, around week 5 in the framework above. You're rested, you're ready to train with purpose, and you'll see exactly how the plan adapts to you. You can then set up your spring marathon plan so January is sorted before Christmas.
Running Off-Season FAQs
What should runners do in the off-season?
Start with a short reset of easy running or rest, then rebuild consistency with regular easy runs and strength work. After that, choose a focus: a first 5K, a speed block, a distance build, or maintenance. Finish by settling into the rhythm of your upcoming marathon plan.
How long should the off-season be before marathon training?
Usually 8 to 12 weeks for a spring marathon, depending on when your autumn racing ends and whether your plan is 16 or 20 weeks. There's no fixed rule. It's simply the time between your last race and week one of your next plan.
Should I stop running completely in the off-season?
A week or two of rest after a big race is sensible. Stopping for the whole off-season, though, means losing aerobic fitness you'll need to rebuild in January. Most runners do better keeping a few easy runs a week going.
Is it OK to race in the off-season?
Yes, as long as the race stays low-key. Plenty of runners enter a 5K, 10K or parkrun during this period for focus and fun, often at a gentle pace. Avoid treating every weekend as an all-out effort, or you'll carry fatigue into your marathon block.
Should I work on speed or distance before marathon training?
It depends on your limiter. If shorter efforts feel hard and marathon pace feels uncomfortable, a speed block helps. If you fade in long runs, gentle distance building helps more. If you've just finished a big race, maintenance is often the smartest choice.
When should I start a 16-week spring marathon plan?
Count back 16 weeks from race day. For a late-April marathon such as London, that means starting in early January. For a 20-week plan, start in early December.
Can Runna plan my off-season as well as my marathon?
Yes. Runna lets you plan your year with A races, B races and the time in between. It adjusts each new plan based on how your previous block and race went. For the off-season you can choose a General Training plan, then hand straight into your marathon plan.
Should I cross-train in the running off-season?
You can. Cycling, swimming and yoga keep your aerobic fitness and mobility going without the impact of extra running, and they make a welcome change after a long training block. They're optional, though. I don't cross-train at all: my off-season is running, strength training, rest and recovery. If you enjoy another activity, use it. If not, easy running plus regular strength work covers the essentials.
Which Runna plan is best for the off-season?
It depends on your goal. Choose Run to Maintain to stay fit and arrive fresh for marathon training, Run Further to build mileage and aerobic base, or Run Faster to sharpen speed or chase a 5K or 10K PB. New runners can use the New to Running plan to build up to a first 5K.
About the Author: Andy Hood
I'm Andy Hood, an ultra and endurance runner from North Devon, a cancer survivor, and an official Runna Ambassador.
Running took on a whole new meaning for me in 2021, when I was diagnosed with cancer. After surgery and chemotherapy, I came back to running more determined than ever to make a difference. In 2022 I ran 170 miles from Westward Ho! to Land's End along the South West Coast Path. It took seven days back to back, with around 25,000 feet of climbing.
Since then I've taken on:
100K ultras, including London 2 Brighton and Race to the Stones
24 hours on a treadmill
The Tour du Mont Blanc, twice
50K runs across London, powered by Krispy Kreme doughnuts
Along the way I've raised over £28,000 for charities including the Alzheimer's Society, Macmillan Cancer Support, YoungMinds and Chemo Hero.
I'm also the founder of Check Ya Balls, a menswear range designed to remind men to check themselves. It was a prompt to check that led to my own diagnosis, and now I want to pass that on to as many men as possible.
I train with Runna, and I write about it honestly, the good and the bits that could be better, so you can decide whether it suits your running. Next up for me is the Krispy Kreme London 50 on 7 November 2026, then the London Marathon in April 2027. The off-season in between is exactly the one I've described in this article.
Follow my training: Instagram · More articles on the blog · Runna free trial
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