Eisenhower Cross Country

Off-Season Training Considerations

· Loss of Blood Volume is a key factor during periods of inactivity. After 3-weeks of inactivity there is a 10% loss in Stroke Volume (the amount of blood pumped out of the heart each time it contracts).

· After a 3-week break from running…..Aerobic Enzyme level drops 20-25% in experienced runners.

· 10-days off from running takes 30-days of training to get Aerobic Enzyme levels back to 95% of normal.

· It takes 40-days of training if the break is extended beyond 20-days.

· It takes about 40-days of training for enzyme levels to get back to normal for any breaks beyond 20-days or more.

Recommendations for the Off-Season:

1. Periods (2- weeks or longer) of inactivity (non-aerobic exercise) should be avoided at all cost.

2. It only requires 2-Aerobic workouts of about 75% max. per week to maintain fitness levels.

3. Rest is very important between seasons. However, ‘active aerobic activity’ should be maintained during non-competitive periods.

4. A non-competitive period should be built into every yearly cycle.

5. Medium intensity training over a number of months is much better than high intensity training when the season starts.

6. Overall body strength and conditioning should be an integral part of the non-competitive period.