Reddit reviews Runner's World Train Smart, Run Forever: How to Become a Fit and Healthy Lifelong Runner by Following The Innovative 7-Hour Workout Week

For those of us who have an offseason - either because weather demands it or because you just choose to work harder in some seasons than others - having a training plan is both critical and awesome. Like many, I mostly referee in the Fall and Spring HS/College seasons, with an occasional youth game outside of that - being in shape for 3-5 games/week is very different than a Saturday or Sunday game. (I do other things, like ski, and adjust accordingly, but this is a basic plan.)

My goal is to continually improve my running endurance and overall fitness without overdoing it and causing injury, plus enjoying what I do.

My plan looks like this:

--3days/week running - every run is challenging in some way. I follow the Train Smart, Run Forever plans (https://www.amazon.com/Runners-World-Train-Smart-Forever/dp/1623367468) - one interval, one tempo, one long - but you can choose something else, as long as they are real work. It's enough to really improve your cardio fitness without reaching injury thresholds.

--2-3 days/week strength training - I tend to avoid significant strength training on my lower body during heavy soccer season - it just creates too much strain and exhaustion. I'm able to more balance that training during the offseason. I always have two days: I sometimes add a third depending on schedule.

--1-2 days/week cross-training. I use a stationary bike - I do this quickly, like a 20min HIIT ride - I enjoy it in small doses. If I have a game that week, I'll generally swap this out.

--1 day rest. (Some of the bike/weight days are the same.)

I'll sometimes mix things up with a group training session of some kind, etc., but this is the basic plan. I love it.