Craft Your Ideal Running Schedule: A Coach’s Guide
Photos by Marques Jackson Photography.
By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach
Life gets hectic and without a running schedule, it’s easy to skip workouts and fall off the running wagon. Creating a running schedule gives you a key tool for progress, consistency, and achieving your running goals. As a running coach, I work with my clients to create running plans that are realistic and work with their existing work and life schedules. Following a schedule can help you make great strides in your running abilities, reduce your risk of injury, boost motivation, and give you a clear picture of how your training is going. This guide will help you create your own running schedule so you can make steady progress toward accomplishing your running goals.
Related: Runstreet Training Plans
Creating the Best Running Schedule
These are the main ingredients of an effective running schedule that will help you become a better runner while reducing your risk of injuries:
Running Days should be the backbone of your program. Regular running workouts will improve your cardiovascular fitness and endurance and help prepare you for races.
Rest Days are crucial for giving your body time to repair and recover from training. I recommend taking at least one complete rest day per week to keep injuries at bay.
Cross Training for runners means any exercise that is not running. Cross training is a great way to maintain and build your fitness while giving your body a break from the impact of running. At least one cross training day per week can improve your fitness and recovery from running workouts. Some excellent cross training exercises for runners that promote active recovery include restorative yoga, walking, dynamic stretches, and pilates.
Strength Training is key to improving your leg strength and running form and will make you a faster runner. Include at least two strength training sessions per week in your running schedule for the best results. You can get started with bodyweight exercises or do dumbbell exercises for added intensity.
Types of Runs to Include
A smart running training program will include a variety of running workouts, with a mix of easy runs and “hard” workouts like long runs or speed workouts. These are the main types of running workouts to choose from:
Easy Runs
Easy Runs, also called base runs, build your aerobic fitness level and endurance. If you are new to running, all your runs should be in this category for at least 6 weeks while you build your fitness level. For easy runs, go at your relaxed, natural pace, one that you could keep up a conversation with. Even for advanced runners, easy runs should be a staple part of your running routine to maintain your fitness level and allow your body to recover from harder training days.
Long Runs
Long runs build your endurance for longer races, ranging from the 10K to the half marathon and marathon. Include one weekly long run in your running schedule if you are training for any race that’s longer than a 5K in distance. For your long run, go at a relaxed, slow pace, similar to your easy run pace or slightly slower. The focus for this run is increasing your stamina so you can run farther.
Speed Workouts
Speed workouts will help you get faster so you can PR in your next race. If you are a beginning runner, don’t worry about speed as your first races should be focused on endurance and finishing. For intermediate and advanced runners, speed workouts train your body to run more quickly and efficiently, even when your body is fatigued. Speed training also improves your VO2 max, which is a measure of how efficiently your body uses oxygen during workouts.
Tempo Runs are speed workouts where you run at a sustained “comfortably hard” pace, usually around your 10K race pace. Tempo runs train your body to run well in races, going faster than usual for extended periods of time.
Intervals involve segments of fast running followed by slow recovery jogs or walks. There are many different distances for interval workouts. Fartleks are a beginner-friendly form of interval training that is more informal than most interval workouts. To do fartleks, you run at your relaxed base run pace and sporadically run fast for 100 meters or more and then return to your regular pace. You can do this by picking an object in the distance - such as a pole or tree - to run fast to and then return to your regular pace after passing it.
Hill Repeats are also considered a “hard” running workout and they have a format similar to interval training but instead of fast running, you do uphill running, followed by periods of recovery with jogging or walking down hills. Hill workouts offer many benefits and increase your strength and power as a runner.
Warm-ups and Cool Downs
Warm-ups and cool-downs can help prevent injuries and give your body time to prepare for workouts and recover from them. Warm-ups are especially important before speed training to prime your muscles for intense activity and prevent injuries. To warm up, you can jog for 10 minutes and do some dynamic stretches.
For a cool down, jog for 10 minutes at a slow, relaxed pace. You can then do some static stretches. Cooling down can help prevent muscle soreness after workouts.
Consistency is one of the keys to achieving your running goals.
Key Training Principles
When you’re designing your running schedule, the principle of progression is helpful. This principle, also called progressive overload, means that it’s best to increase your mileage or intensity by no more than 10 percent from week to week. So if your weekly mileage is 10 miles, for instance, you can add a mile, or 10 percent, to run 11 miles the following week.
Gradually increasing your mileage and intensity prevents injuries while challenging your body to reach higher levels of fitness. Listening to your body is also a central part of a good training plan that can prevent injuries and burnout. For instance, if you feel lingering soreness or exhaustion, give yourself an extra rest day for time to recover.
Periodization is another helpful training concept that I use when creating running training plans for people. Periodization means to structure your training in phases, especially if you have a date-specific goal such as a race. For marathon training, for example, a base building phase, build phase, peak phase, and tapering can keep you on track with your weekly training and prepare you to hit your peak on race day.
A Step-by-Step Guide to Building Your Personalized Running Schedule
Define your running goals. Set SMART goals that are specific, measurable, attainable, realistic, and timely. Pick one main big goal to focus on - it could be running your first race, getting your best time in the half marathon, or running a marathon in 4 hours, for instance.
Assess your current fitness level. Do an honest evaluation of your current mileage, running history, and any physical limitations you have.
Determine your available time. How many days per week can you realistically commit to running and cross-training? Consider work, school, family, and other commitments.
Find a good training plan. A running training plan designed by a coach can make a world of difference to help you progress and meet your goals. Check out the Runstreet Training Center for training plans to help with race distances ranging from a 5K to a marathon.
Choose the right running schedule. Some runners run three days a week - say, Monday, Wednesday, and Friday, while others may run four to six days a week. Less frequent runs - such as 3 days a week - are best for people with busy schedules who are training for shorter races, such as a 5K. For longer races, a minimum of four days a week will help you prepare for race day.
Schedule your runs and other activities. Practical tips for slotting runs into your week. Placement of hard workouts relative to easy days and rest days (avoiding back-to-back hard days). Hard runs. Integrating cross-training and rest.
Be flexible and adaptable. Life happens and it’s okay to adjust your schedule and reschedule workouts when you need to. If you miss a workout, simply get back on track with your regular workouts the next day. Try to plan ahead as much as you can and give yourself breathing room by having flexible days where you can do a run if you miss a regularly scheduled run.
Sample Running Schedules for Different Goals
Here are some sample running schedules for different fitness levels and race distances:
Sample Beginner 5K Running Schedule
Monday: Run-walk
Tuesday: Rest
Wednesday: Run-walk + Strength Train
Thursday: Rest
Friday: Run-walk + Strength Train
Saturday: Rest
Sunday: Cross Train
Check out our Beginner’s 5K Training Plan for a detailed run-walk training program that will prepare you to run your first 5K.
Sample 10k Training Schedule
Running with people can boost your motivation.
Monday: Run 5 miles
Tuesday: Rest
Wednesday: Base Run + Strength Train
Thursday: Rest
Friday: Tempo run - 4 miles + Strength Train
Saturday: Rest
Sunday: Cross Train
See the Runstreet 10K Training Plan - Level 2 for a detailed 10K training program with speed workouts.
Sample Half Marathon Training Schedule
Monday: Intervals Run
Tuesday: Rest
Wednesday: Tempo Run + Strength Train
Thursday: Base Run
Friday: Cross Train
Saturday: Long Run
Sunday: Rest
For full half marathon training plans, check out our 12-Week Half Marathon Training Program with Speed Workouts and 8-Week Half Marathon Training Plan with Speed Workouts.
Marathon Training Schedule
Monday: Base Run
Tuesday: Rest
Wednesday: Tempo Run + Strength Train
Thursday: Base Run
Friday: Cross Train
Saturday: Long Run
Sunday: Rest
Run your best marathon yet: Get our Customized Marathon Training Program with coaching support.
Training Tips for Your Best Running Schedule
When you’re planning your running schedule, be realistic and build in some extra time for backup training days if you miss workouts. If you have to miss a run, a base run is usually the best one to miss as long runs and speed work are pretty critical for meeting race time goals. Regularly assessing your schedule and making changes as needed based on progress and how you feel.
Keep your big goal in mind when you have challenging training days. If you’re running for general fitness, for instance, think about how great you will feel when you meet your fitness goal. If you’re chasing your next personal best, visualize your successful race day and it will help you push through the tough workouts.
To boost your motivation, join a running group or try running with a buddy. This will help you stay accountable and make running more fun. Also, vary your routes to stay inspired by new scenery. Similarly, doing a variety of workouts will keep you motivated and less likely to get bored or stuck in a fitness plateau.
Maintaining Consistency and Long-Term Success
Eat a balanced diet with minimally processed foods. Real foods will give you the nutrition your body needs to perform well and repair after workouts.
Don’t skip rest days as they give your body and mind time to recover from training. Recovery runs are another great way to prevent injuries.
Track your progress with running apps, a running watch, or a fitness tracker. Tracking your runs will help you stay consistent with your workouts.
Related: 15 Best Free Running Apps
Empowering You on Your Running Journey
A good running schedule will help you stay on track with your training while giving you some flexibility for life events. By setting SMART goals, assessing your fitness level and schedule, and following some core training principles, you can create a personalized running schedule that works for you.
If you need a professionally designed running plan and expert guidance, our online training plans are a great resource. If you’re ready to take your running to the next level, explore the Runstreet Training Center for customized training plans for different race distances and fitness levels. Happy running to you!
Related Articles: How to Find Your Tempo Pace and Slay Your Race, Boston Marathon Race Guide + Tips
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach and fitness writer based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
