Maximizing Performance in the Transition Phase Between Key Races for Runners

Once you're recovered from your race, there is a window of time before the next training block begins. Many coaches will refer to this as an off-season, but that is a misnomer that overlooks the value of this period.  Tudor Bompa, the father of periodization,  identifies this period as the transition phase, which is a far more accurate description of what is actually happening during this time.

As Bompa explains, “The transition phase allows the athlete to relax and prepare psychologically for the next annual training plan, which will commence shortly. This phase of training is a transition, not an off-season. The term off-season is inappropriate because serious athletes do not have an off-season; rather, they transition from one annual training plan to another. Therefore, the transition is an important link between annual training plans.”

This phase is not about creating new fitness, and it is not about losing what you gained during your last build. The purpose is to maintain your aerobic base, keep your legs familiar with running, and stay healthy without carrying fatigue into your next cycle. You are preserving the fitness you worked for, rather than building on top of it or letting it go. Many runners make the mistake of doing either too much or too little during this period. Too much effort makes it harder to start a new build fresh and healthy, and too little causes unnecessary loss of conditioning, which means you have to re-establish basic fitness instead of progressing it.

A transition phase often runs four to eight weeks and blends into the early stages of base building. Running feels comfortable, but not demanding. Volume comes down from peak marathon training, intensity stays low and less structured, and the focus shifts to rhythm, consistency, and maintaining general preparedness. The goal is to step into your next build ready to train, not to start over.

For most runners, this means four to five runs per week with most mileage at an easy effort. A long run remains, but it is scaled back in time and intensity. Strides can be included once or twice a week to maintain neuromuscular sharpness without much stress. A progression run or short fartlek can be used occasionally to bring in some light structure, but heavy workouts are out during this phase.

The next section shows a sample structure for a runner who typically trains six days per week and is now transitioning to five runs with time-based sessions. This approach protects fitness, supports recovery, and sets the stage for your next build without accumulating fatigue.

Sample Two-Week Transition Phase Plan (Time-Based)

Please Note : this plan would begin following a break from running following an event like the marathon.

Week 1

Mon: 45 min easy

Tue: 50 min easy with 6 x 20 second strides

Wed: 45 min easy or cross training or rest

Thu: 50 min progression run (start easy and gradually build to steady in the last 15 minutes)

Fri: dedicated rest day

Sat: 60 min easy

Sun: 75–85 min easy long run

Week 2

Mon: 50 min easy

Tue: 55 min easy with 6 x 20 second strides

Wed: 45 min easy or cross training or rest

Thu: 45–50 min easy

Fri: dedicated rest day 

Sat: 60 min easy

Sun: 80–90 min easy long run

A transition phase done well keeps you in command of your fitness without demanding more from your body than it can or should give right now. You are not chasing peak performance, but you are also not stepping away from the work entirely. By keeping some structure, scaling the volume, removing intensity, and maintaining rhythm, you arrive at your next build healthy, mentally fresh, and ready to progress instead of rebuild.

This period sets the tone for the season that follows. Athletes who respect it are able to start their next block with strength in place, motivation intact, and fewer setbacks. Rather than treating this as time off, treat it as a strategic reset that protects the investment you made during your last build. When the next phase begins, you will be positioned to move forward with purpose instead of trying to regain lost ground.