Without a full training plan, it can be challenging to figure out how to schedule weekly runs and workouts. Personally, when I don’t go into the week with a plan I often get frustrated about not setting up my workouts appropriately. For example, doing a hard strength training session the day before a speed workout will usually leave your legs feeling heavy and tired during the workout. Here are some things to take into consideration when developing a weekly schedule.
How to Schedule Weekly Runs and Workouts Without a Training Plan
Even without a full training plan, it’s still important to look at the “bigger picture” of training, not just that one particular week. This means taking into consideration the mileage and intensity of the past few weeks and any upcoming goals or races. For example, if you have been running about 20-30 miles per week with one tempo run for several weeks, you can progress your workouts from there or keep them the same.
After developing a general sense of where you are in your training, think about what you want to accomplish that week. Here is an example:
- One “longer” run of 8-10 miles
- One tempo run at 10k pace
- One full body strength training session/one short strength training session
- One yoga session focused on recovery
- Core and hip exercises
- Foam rolling
From there, think about what days would be better to run based on the weather and your schedule. If the weather looks bad on a certain day you can try to make that a rest day or strength training day. If you have more time on a certain day you can do a longer workout or double up on workouts (hard run plus strength training).
Time can be a big factor when coming up with a weekly schedule. Plan ahead for which days you may have more or less time to work out. Also, if you have plans one night try not schedule a tough workout for the next day.
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Planning for Hard Workouts
It’s also important to “sandwich” hard workouts around rest days or recovery runs. Make sure you do any harder workouts, like a tempo run, a few days before another hard workout or long run so you don’t feel too sore or tired.
Once you have a general workout planned for each day, then add in the “extras” like core work, foam rolling, and yoga.
Sample Weekly Planning Schedule
Here is how I have planned out my workouts in the past. (This was from March several years ago when the weather was somewhat unpredictable):
Some runners may find it helpful to have this kind of structure planned out for the week. I know some runners function best by just doing whatever workout they feel like each day. If you run or work out first thing in the morning it can be really helpful to have a plan in place so you know what to do. It may also help you from overtraining or going too long without a rest day.
Do you schedule your workouts when you’re not following a training plan?
How do you decide what workouts you will do on each day?
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Why You Should Follow your Training Plan and Run Your Easy Runs Easy
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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
this is great advice! I used to just wing my schedule until last year when I gave myself fairly set days to alternate easy runs and pure barre with longer/harder runs. And Laura followed my set schedule realy well when formulated my training plan which is great because it felt routine right away
It’s always good to develop a training plan using a schedule that you already know works for you!
I like to maintain my structure but I play around in there. My problem is that I end up doing to much “speed” work, which isn’t actually speed work, but more my comfortable running pace, but it doesn’t give my body any time off!
That’s why I like to make sure I include “easy” days! Its like it gives me a reason to slow down purposefully.
This is a great post! I typically run the same types of runs on the same days on each weeks, but this is great for someone who runs more than me 😛 I definitely think it’s important to consider your strength training when planning runs! When I do weights at the gym they’re leg heavy and when I have a faster run the next day I regret it!
I feel like with the crazy weather lately I have been changing up my schedule so much, its been really helpful to come up with a plan each week!
I usually keep my lifting to the same two days each week, and I assume I will run a little longer on Saturday. The other days I will just do whatever feels good. I don’t do speed work when I’m not trying for anything so really my only question is whether I should run 5 miles or 8 miles haha.
Its nice to have a general schedule like that! When my typical long run day gets changed I feel so thrown off.
I love that you take weather into consideration. I’m a creature of habit and always do specific workouts on specific days. I record the weather in my training log after and consider that it might have had an effect on how I felt / what my pace was, but I never thought about re-arranging my week to account for it before hand!
I would prefer to follow the same schedule every week but I have realized it doesn’t always make sense! And I am always glad when the weather is really bad and I wake up and remember that I don’t have to go outside:)
You are quite the planner. I could never be that prepared for my workouts. I bet that does hold you accountable though. Good job!
I have definitely found that it works best for me to plan things out like this!
I never used to plan ahead but now I’m trying hard to incorporate some Hanson’s methods into my running so I have to squeeze in a track workout and a marathon race pace run in a way that doesn’t get me injured. It’s a delicate balance!
It can be so tricky! But I think by planning that way and then tracking your training its a good plan to improve while avoiding injury.
I very much have a scheduled plan, even when I’m not in training. I do give myself some slack when in off-season because I can, and if I’m tired, then I need the break. I like having structure and knowing what I have coming up that day. I’ll choose what kind of strength training I want to do on that day, but I know yoga, strength training, and running have scheduled days.
The nice part of the off-season is the flexibility to skip workouts when you’re not feeling up to it. I also like having a general plan, even if it means deciding on the specific workout that day.
My coach schedules my runs now to keep me on track (not another race until september) but i mix in core classes with the running to diversify my workouts. I started added tabata on mondays (to make sure the soreness is gone by saturday long run day) to get the muscle tone back that I lost over the holidays. i love your planning though, so much thought goes into it! how long does it take you to put that together?
It doesn’t take me long at all! I usually just plan it out in my head, or if Im including specific workouts Ill write them down in my training journal at the beginning of the week just so I don’t forget as the week goes on.
I still schedule my workouts because I like feeling as though I have some type of plan in place. I like yours, in that it still has a long run and some speed work as well. I have another half marathon in May, and I’m actually thinking about working with a coach for this one, so I don’t have to come up with a plan on my own!
It can be so nice to have a coach and not have to worry about figuring out what workouts to do!
Right now I’m following a training plan for my HM in May. But after that’s over I’ll switch to a more loosey goosey style like you outlined above. I don’t get quite as detailed, but generally I try to lift 2x a week, & run 2-3 times depending. A long-ish run on the weekend, which may only be 6-7 miles since I’m not training & during warmer weather a longer bike ride or hike on the weekend too. Usually during times like these I sort of drop speed work all together, since I don’t plan well & just take time off to enjoy running when I want to with no races on the horizon.
My weekly plan isn’t always as detailed either. Its definitely good to take a break from speed work and enjoy the time off!
It’s very cool to see how you plan your workouts! I need to take your approach. I’ve been using a training plan but that will end soon, so I’m deciding whether to make my own plan or go back to my running coach. It looks like you have a great balance!
I missed having a plan so this definitely helped me to stay focused while still enjoying a break from intense training!
I’m a planner also so I of course love this post! A plan keeps me focused during even when I’m not training and also helps me stay balanced and include things like strength training. Otherwise I’d just run 6-8 moderate miles each day.
Exactly! It’s much easier to just do what we are comfortable with and forget about all the other stuff:)
With so many races I have going on I honestly don’t know if I’m in recovery or taper or what??? I like that you do other things besides run I think it’s so important and you listed foam rolling too!
I bet its confusing when you do so many races! It definitely helps me to stay on track with recovery when I write down stuff like foam rolling.
I love how analytical you are! I have a pretty set schedule of when I do different workouts now which definitely makes planning a lot easier. Since I tend to put alot on my schedule right now also, I give myself the option of “opting out” of a run or workout each week depending on how I’m feeling. Without planning anything in advance, I’d probably be pretty lazy!
I think its really important to give ourselves the option of opting out of certain workouts, especially when we create a schedule for ourselves! It can be very tempting to try to follow the schedule exactly as its written.
I maintain structure and always make sure I know roughly what i want to do but I’m never precise. If I run 10 miles versus 11…fine….I think it’s important to have a rough outline of what you want to do weekly though.
Yes, exactly! It always helps me to have a basic schedule planned and then I can always modify it based on how I am feeling that week.
I have always been a schedule oriented person so I thrive on having a schedule. Of course, sometimes you have to be flexible
It seems like I always have a race (or several) on the calendar. That said, I seldom have race-specific workouts mapped out. I do try to keep consistent with 3-4 days of running (one of which is a “long” run of some sort on the weekend). I do a lot of cross-training on the non-running days (and even on the lighter mileage days, on occasion). Now with all the biking, I’m on the go a lot…but the biking also serves as recovery (more often than not).
I love a good spreadsheet or calendar, although I don’t always follow along. Lately, I’ve been doing my long run on the day I feel I can go the longest. The weather here is brutal so if one day happens to feel decent, I’ll just get it done while I have the chance. I fill in the rest from there.
This is how I do most of my training these days (when I’m not injured, anyways, lol). I feel like I’ve been doing it so long I know when to fit in my runs, strength training and how to progress with my training.