My Philosophy for Training Schedules
There are many different ways to get to the start line, and all the training programs at Sifuentes Coaching are 100% individualized. But there are some principles I follow for every athlete’s (and my own!) weekly training schedule.
MIX IT UP (DAY TO DAY)
A week of training should include lots of variety. Easy runs, a day (or days) off, different workouts, short, medium & long runs. What I always avoid is every day the same or almost the same.
That being said, each individual day does not necessarily need to include variety. For example, easy days should be easy start to finish. But workout days involve easy running (warmup, cool down), moderate running (start of the workout, strides) and hard running (end of the workout).
RUN MORE THAN YOU DON’T
I aim to get every runner up to at least 4 run days per week. When we run 4 days per week, we’re running more days than we don’t. It’s much easier to build consistency with a plan that makes running the norm rather than the exception.
KEEP EASY DAYS EASY!
By keeping easy days (and off days) very easy, a runner has more energy to run harder, run more, and run faster on the workout days. Don’t plan strength training on a “day off” because then it’s not a day off anymore! Keep the day off truly off & dedicated to recovery!
Related: Why a “Day Off” isn’t Recovery
RECOVERY DICTATES THE WORKOUT SCHEDULE
Hard efforts must be separated by several easy/recovery or off days (at least 2 but usually 3-5). This means it’s probably not possible to fit intervals, tempo running, speed work and a long run in every single 7-day week. Higher intensity workouts like spadework demand the most days off. If a runner is a little beat up or extra fatigued, it is better to completely cancel a workout than to postpone and push it closer to another hard effort.
Related:
Training Lessons From an Olympic Runner: Intensity & Recovery
How to Know if You’re Recovered
Recovery Factors To Consider
MIX IT UP (WEEK TO WEEK)
The training schedule is a little different every week. Variety provides different training stimulus which is how we avoid plateau.
Some of the ways I vary a weekly schedule:
Intense speed workouts only every 2-4 weeks (and some runners never do these).
Tempo workouts most weeks but not every week. And always different tempo workouts!
Long runs can be easy, progressive, or include a workout.
Some weeks we skip the long run.
Some weeks have an extra day off.
Some weeks have no days off (usually if a runner has extra time or is on a warm weather trip in winter, we try to take advantage of it!)
CONSIDER THE INDIVIDUAL
I don’t prescribe to “Tempo Tuesday,” “Workout Wednesday” and “Sunday Long Run.” Why? Because that schedule doesn’t work for everyone. I always plan a training schedule around a runner’s life schedule (as much as possible) because that greatly increases the chances of the training actually getting done.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.