Maintenance Mode
Many runners work super hard and train diligently for a big goal race but stop running completely afterward for weeks and months. It can be hard to stay motivated and keep running without any races lined up.
But you don’t have to keep up the same level of training in Maintenance Mode - you just have to keep training! It is truly surprising how little training is required to maintain fitness for weeks on end. (Please Note: you won’t be getting fitter, but you won’t be losing fitness either. And over time you will lose fitness, but it will be gradual.)
“Maintenance Mode” training means training quite a bit less than you normally do. The goal is to maintain consistency and continue tapping into a variety of energy systems, paces and effort levels. Maintenance Mode allows you to take a step back from intense training or high-volume, while keeping you well-positioned to ramp up again smoothly when you need to.
For example, if you just finished a fall marathon, it doesn’t make sense to keep doing super long runs, tempo runs and intervals workouts on top of 40+ miles per week with no end in sight. But it also doesn’t make sense to drop off running completely if you plan to do more races in the spring.
Here are my recommendations for Maintenance Mode:
Continue to Run
If you need a physical and mental break after a big goal race (or now, as your race has just been cancelled) then take a week or two completely off running. But soon after that, resume running at least 2-3 times per week. (3 is much better.)
The most important thing is consistency. Running 3-4 times per week is almost easier than running 1-2 times per week because you can keep some momentum going.
In general I recommend no more than 2 consecutive days off running, which means 3 run days per week works great, and this is assuming that the days off are actual days off (not cross training). If you cross-train, then 2 days running per week could be totally fine depending on how you approach those training days.
No Recovery Runs Needed
When we run every day (or almost everyday) recovery runs and easy days are very important. In Maintenance Mode, the 4-5 days per week that you’re not running are your recovery days. When only running 2-3 days per week, it’s pretty safe to challenge yourself every time you run.
To maintain a decent level of fitness while training minimally, you will have to work hard when you run. Maintenance Mode doesn’t work if you just jog a couple times a week.
Keep it Varied
Each of your runs should be different. Incorporate a variety of speeds, efforts and distances in your training plan, and remember - you don’t need to run easy because you’ll have plenty of days off to recover.
The following is a contrast of 2 sample training weeks, both with approx. the same total time spent running. One set is appropriate for Maintenance Mode, and the other will be much less effective.
Less Effective
Day 1 - 20 minute run, easy effort
Day 2 - 40 minute run, easy effort
Day 3 - 30 minute run, moderate effort
Ramping Back Up
Maintenance Mode can be incredibly effective to hold fitness for weeks, but if you’re in Maintenance Mode for a very long time you will lose gains. This is okay - you’ll still be in a great position to resume full training when you want to, and it won’t take long to get back to previous form & make even further gains.
I myself have now been in “Maintenance Mode” for almost 2 years, ever since I retired from professional running. My weekly volume hovers around 20 miles per week, a reduction of almost 70% of what I used to do. I continue to run intervals, hills, strides, and lift heavy weight. Some days I just head out on the roads and “make it hurt.”
The Short Fast Run
I’m not nearly as fit as I used to be (realistically, Maintenance Mode is meant more for months rather than years of duration) but am continually pleasantly surprised by what I’m still capable of. If I had to guess, (although I have no plans to find out) I’m probably only 2-3 months of hard training away from an elite level of fitness. Maintenance Mode works!
1 minute walk, 1 minute jog, 1minute run, repeat as desired.
This workout is effort-driven. The walk should be very easy, the jog should be easy, and the run should be hard, but not all-out maximum effort.
Want to make sure you’re maintaining your hard-earned fitness?
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free consultation today!