I’ve gotten a lot of comments and messages in the past few months about my running schedule. Spoiler alert: It isn’t perfect! I do try to stick to a schedule, though. My schedule changes throughout the year depending on what I am training for. Half marathons obviously merit longer runs than 10ks, etc. I also alter my schedule based on time goals.
I LOVE my current schedule, and I’ll give you a peek into it below! This schedule is great for a long-distance runner (half or full marathoner) who is in an off season and wants to set small, reasonable goals + stay in shape.
Right now, I am training for a Sub 26 5k as well as a 15k (both are in the same week…yikes). Keep in mind that I’m still in half marathon shape as I never got off track when my September 24th half came and went. A typical, current week looks like this for me:
MONDAY: 45 treadmill walk at an incline
TUESDAY: Negative splits at a conversational pace
WEDNESDAY: Full body strength training with dumbbells, kettle bells, and body weight exercises:3 sets of Neila Ray total abs, 50 clam shells (25 each leg) with a resistance band, 20 sumo squats w/15 pound kettle bell, 20 kettle bell swings w/15 pound kettle bell, 50 donkey kicks (25 each leg) w/10 pound dumbbell, 20 squats w/15 pound kettle bell, 30 bicep crunches (15 per arm) w/8 pound dumbbell, 10 shoulder pull w/10 pound dumbbell, 10 air plane arms (5 per arm) w/5 pound dumbbell, 10 push ups
THURSDAY: Speed training that varies – 200s, 400s, 800s, 1k, 1m
FRIDAY: OFF – it’s the freakin’ weekend baby.
SATURDAY: Just kidding about the freakin’ weekend. 45 minute cross train on either the stationary bike, elliptical, arc trainer, or inclined treadmill (if treadmill – hold 5 pound weights at intervals of five minutes)
SUNDAY: Long run day! Conversational pace
I love this schedule for a few reasons:
- I’m running enough, but I am not over-training at all. I don’t hurt.
- I continue to keep up with cross training, so I build strength and mobility in low impact ways. This truly helps me on my runs!
- Strength training is A MUST. It’s not an answer to everything, but it really does help you cut down on injuries and build endurance.
Where I Fit It In
I mean, it’s six days a week of workouts. I am the mama of a two year old who doesn’t like to ever be away from me, and that can get challenging. I also own a successful run coaching business, am training to become a race director, and am working on completing a fitness nutrition certification. I work full time as a Senior Manager in corporate America, and oh – I like to sleep, read, and blog.
Every day except for Sunday, I run after she’s asleep. I get on the treadmill with the baby monitor #likeaboss and get it done. On Sundays, my husband takes over for a bit so I can get outside to run.
Running on the treadmill a couple days per week has its benefits. It’s a bit more forgiving than pavement, but it’s still a great workout. All in all, I don’t mind it. I’d prefer the track for speed training, but whatever. We have to get it done somehow, right?
A Few Words About Cross Training
Sometimes, my athletes come to me and tell me that they cross train quite a bit. When we delve into their schedules, I hear a lot of the following:
- Hot yoga
I hate to break this to you – but that doesn’t count as cross training! It counts as an effort, a word that we use to describe a workout that isn’t similar to running. You’re still putting forth physical effort when you perform yoga or pilates, but it should not count as a running cross training exercise.
All of my athletes cringe when I tell them a list of cross training exercises that are appropriate for running:
- Cycling (indoor or outdoor)
- Prolonged hiking
- Brisk walking (with or without the incline)
- Arc trainer
- Stairmaster (or just climbing the stairs)
- Cross country skiing
- Swimming – although it doesn’t mimic running, it’s a great workout!
All of those exercises force you to move your legs in a similar fashion to running, so these are cross training exercises that will benefit you. Please don’t think I’m bashing yoga and pilates! I recommend these if they help you stretch and/or relax. However, they shouldn’t take the place of cross training exercises that mimic running.
So that is my typical, current week. Looking for a customized plan? Let’s chat!