It’s been two years since I trained for a race, but I still follow a pretty consistent workout schedule. There are a few factors that I consider each week as I am planning out my weekly workouts. I don’t usually write out a workout plan, but I go into the week with an idea of what I want to do and then just go from there. Usually the most important thing is deciding which days I will run. Then I can spread them out appropriately, and then I plug in everything else.
Here are 5 factors I consider when scheduling my weekly workouts:
1) Weather
Right now this isn’t really an issue, but in the winter I would look at the 5 day forecast to see if there were any extreme weather days that week. If we were expecting heavy winds, significant snow, ice, or even rain (with the potential to freeze) I wouldn’t plan to run that day.
Since I’m only running 3 days a week at this point, I try to run on some of the days that we have better weather. If there are torrential downpours on Wednesday, I’ll run on Thursday instead. When training for a race there isn’t always this amount of flexibility, so it’s nice to be able to move things around as needed.
2) Schedule
I also consider my work schedule when planning out my workouts. If I’m going to the gym, I will try to go on a day that I am starting off my workday at my office (which is down the block). Also, If I have to leave earlier than usual for work I will sometimes make that a day for a shorter workout or rest day.
If I’m traveling this is a factor as well. Usually I can keep up with my same workouts but sometimes things get moved around due to time and access to equipment.
3) Day off between runs
I will usually plan my weekday runs for Monday/Wednesday or Tuesday/Thursday so I have at least one day off in between runs. If I ran on Sunday instead of Saturday the previous week then I will do Tuesday/Thursday the following week. Usually I try to start out with a Monday run so I have a cushion in case for some reason I can’t run on Wednesday.
4) Day off between strength training
I also do 2 strength training workouts a week. I try to schedule at least one day in between those workouts. So I usually schedule them on the opposite days of my runs (Monday/Wednesday or Tuesday/Thursday- whichever days I’m not running that week). This also gives me at least one day to recover before my “long” run of the weekend. Usually Fridays or whatever day is left will go to cross training.
5) Long run
My long runs are not very long right now but I still save my longest run of the week for Saturday or Sunday. I usually run on Saturday unless the weather is bad. Most of the time I wait until the end of the week to decide which day I will run and also how far I will run. This depends on how I have felt that week.
This schedule has worked out well, leaving me with one full rest day per week. My cross training days are also pretty light, so they kind of feel like an active recovery day. If I start running 4 days a week I’m not sure how I will adjust my schedule. Maybe move my cross training to a strength training day or do a short run the same day that I strength train.
I find that having a plan, even if it’s not written down, helps me to stay on track with fitting everything in each week. As someone who works out in the morning, it’s nice to wake up and know exactly what I will be doing that day. (I even set out my workout clothes the night before so I can get dressed without even thinking about it!)
Looking for more ideas about how to schedule your workouts? Check out some of my training plans and resource guides! I have lots of free info that can be downloaded!
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You might also like Scheduling Weekly Workouts Without a Training Plan
Do you follow a workout schedule when you’re not training for a race?
How many rest days do you take per week?
Do you set out your workout clothes the night before?
I’m linking up with Lacey, Meranda, and Rachel for the Friday Five 2.0!
I do set out my workout clothes the night before a run or when I have to teach a class the next morning. I think it really does save time. Besides what I am going to wear I am not a real planner so do not have any training schedules on the calendar. In past when I have done this I would get mad at myself if a workout hasn’t been completed. So now there is no reason to if it doesn’t get done because I don’t have to hold myself accountable….haha.
Thats a good way to look at it!
I need to be better about keeping a plan! When I just go with the flow, I don’t always get what I want in.
Its tough to make time for everything without a plan. When I did that I would find that all of a sudden the week was over and I didn’t make time for certain workouts!
I was a gym rat before I was a runner so when I started run training, I plugged in 3 run days and took out some strength days. I have a yoga day or ideally two in there as well. I’ve been doing this so long it’s truly second nature.
I used to do yoga once a week but over the past few years I just haven’t been able to make time for it consistently. Hopefully one day I will get back to it.
this is pretty much exactly how my workout schedule is set up. I am pretty consistent with my 3 days a week runs w day in between where I do strength training. I usually have 1 day off per week. Works well for me too!
It seems like a good mix of cardio and strength!
I’m definitely a schedule follower – it’s the only way I can stay motivated. As soon as the schedule goes haywire, my workouts start suffering (currently happening but soon to be remedied!).
Having a schedule can definitely helps with motivation!
I usually have a set schedule for running-this past month has been kind of up for grabs, tho!
As much as I like to follow a schedule, I think its also good to take a break and just do whatever for a little while.
I keep my runs on Tues/Thurs/Sat, and have for years. I tried to mix it up this summer, but fell back into that pattern. If I’m training/not training, those are my running days. I run 3 days a week, bike once a week, and strength train for probably 5 days.
Its great when you find a schedule that works for you!
This is really similar to how I set up my weekly workouts. It’s so important to take breaks from certain exercises so you don’t get injured! I love incorporating yoga a few days a week, too.
Have a great weekend, Lisa!
Yes! I used to do cardio like 5-6 days per week and it was just too much. Hope you have a great weekend as well!
I like to plan my workouts for the week and usually take Friday as my only off day. I’ll do a track workout or tempo run on Tuesday and my long run on Saturday or Sunday. Depending on my work schedule, how I’m feeling, weather, etc things change sometimes!
When I was marathon training, Tuesdays were my workout days and Saturdays were for long runs. I think that is a good way to spread them out so you have time to recover in between!
It’s like you peeked into my mind, because I do a very similar routine. If I’m training for a big race (ahem, like a marathon), then I’ll do an extra day of running now and then, but typically I do three runs/week as well. I prefer my long runs on Saturday (so I don’t have to deal with being rushed getting back home for church), but I do sometimes have to use Sunday as my “fall back” if Saturday has bad weather. Even though my schedule is rather “open” right now with no major BIG races (that require a lot of training), it is kind of nice to have that flexibility as I transition back to a “running” routine.
I agree that when returning to running its really important to give yourself that flexibility. Especially so you can take an extra rest day or cut your run short if needed!
When I’m not training I like to schedule one day in between my runs. I’m definitely not someone that can run every day. I notice that even when i do 2 or 3 back to back days of runs that my legs just don’t cooperate lol
I wish I could just run every day and not do anything else:) But i know that my body needs the breaks from running and also the strength training.
I like the way that you plan your workouts! I actually plan mine as well in addition to what I will wear 🙂 Usually I take Sundays as my complete rest day and Saturdays as my active rest day or light cross training!
Ive always liked having Sunday as my rest day. Its nice to have a day when I can just be lazy!
So, does that mean you plan each new week?
I usually try to stick to the same workout days and only modify if I have unexpected things coming up that I have to plan around.
When I plan to run and it happens to be bad weather, I usually just opt for the gym instead.
I usually stick to the same schedule, but my workouts change slightly. I will also sometimes move my workouts around based on my schedule.
My schedule does’t vary much week to week actually. I work the same time M-F and I try and run in the mornings when less things get in the way of my runs. I do workout 2x a week M and W. One day I do Legs the other Upper body. Do you do 2 total body workouts or a certain muscle group?
I’m like you I try not to run back to back days cause I really don’t have too but it does have me wondering if I shouldn’t every other week. It’s very interesting to see how other people get in strength training along with running so I’m glad you posted it!
My strength training plan is for two total body workouts. I think it will be hard when I start to add back another day of running but Im sure I can make it work. I agree its always interesting to see how others fit it all in!