How to Plan Your Weekly Training Schedule

TIME TO READ3 mins

BYKaitlyn Baird, CEP

DATEMarch 7, 2025

A solo runner logging miles near the water at sunrise. — What’s a Good Format for My Weekly Training Schedule?

Updated August 2025.

When planning a weekly running schedule, there are some key questions to ask yourself before filling in the calendar:

First, which days can you dedicate to running? Sometimes finding the time to get everything done can be difficult, but if you plan, it’s much easier to track and meet your goals.
Second, what are you training for? It’s important to tailor your schedule to your goals, whether it’s your first marathon, a PR, or just getting back into running for fun.

To help meet your goals safely and effectively, gradually increase your running time and distance. When developing a weekly plan, here are a few types of runs that should be in everyone’s program:

Interval and speed work: This kind of running means going fast for a short time, then slowing down to rest. For example, you might run hard for 30 seconds to a few minutes, then jog or walk. Longer intervals, like running fast for a mile, resting and repeating, help you build endurance. Short, quick sprints help you get faster. Choose which one matches your goals. If you want to get fitter, try the longer intervals. If you want to run faster, do the short sprints. Try to start your week with this type of workout, and add some strength exercises, too. Focus on full-body movements, single-leg strength training, and moves that encourage all parts of your body to work together.
Tempo run: When doing a tempo run, aim to match your target 5K or 10K pace for a distance shorter than that race; for example, four miles at 10K pace. This run should be challenging and helps your body adjust to the demands of your goal pace.
Recovery run: This run should be more of a light jog and not put much stress on the body. Keep the run short and focus on foam rolling, flexibility, and core and single-leg stabilization exercises to complement and help prevent injuries down the road.
Long endurance run: This run should be at a sustainable pace for the full run. This will help maintain your base and build stamina and endurance.

Go easy with your training and pay attention to how you feel. Take another rest day if you need it, set goals you can reach, and enjoy the process.

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