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There are many ways to create a training program and you certainly do not need to follow every single one of these steps to the letter. However, based on my experience as a former competitive runner, a running coach, and a physical therapist helping runners prevent and manage injuries, I believe each of these steps has a role in helping you run at your best on race day.
In the best case scenario, I suggest your goal race to be around 16 weeks out from the start of your training program. The specifics of this time duration will become more apparent throughout this post but, overall, you need time for each to do the desired physiological adaptations to occur in varying phases to peak optimally for race day.
I pick 16 weeks because it allows for approximately 8 weeks of base building, 2 transitional speed introduction weeks, 4 aerobically demanding race-specific workout weeks, and 2 weeks for peaking workouts to be at your best when you cross the finish line. However, this can be adjusted for longer or shorter training plan durations.
Tune up races can be the same distance as the primary race but if the primary race is a longer event, like a half marathon, marathon, or ultramarathon, it’s better to choose a shorter distance race. However, if the goal race is something short like a 5k or mile (what I’m training for), picking an equal distance or longer race distance is permissible. These tune up races allow you to gauge your fitness prior to peaking periods of a training program
I say times, opposed to a singular race race time, because it’s best to have A and B goals in mind. However, this doesn’t mean the B goal should be easy or one you’re unhappy with. It should still motivate you to train or even scare you a little bit.
It’s important to reflect on previous programs to identify what worked, what didn’t work, what injuries you sustained, what obstacles you faced when trying to train, and other identifiable factors that could impact your training.
These can be obtained as part of the reflection step or from specific testing. I have a strong preference of being formally tested which will be discussed more later in this guide.
We’ll discuss what I consider non-negotiable objective data to obtain before starting a training program. Or at least within the first two weeks of a new program as individual steps.
This is a totally shameless plug for my own Physical Therapy for Runners and pre-training assessments which cover the various domains I’ll discuss below and include:
1. Mobility and Flexibility
2. Static Balance
3. Movement Control
4. Isolated strength
5. Compound strength
6. Stretch-shortening tolerance
7. Power
8. Sprint speed
9. Faster endurance speed
10. Cadence
11. Gait characteristics
I am not a big fan of stretching for runners (and particularly not static stretching). Running is a mid-range activity for most joints and does not require end-range flexibility. Additionally, a positive adaptation to running training is becoming tighter as this improves muscle and tendon elastic recoil which is essential to improve running economy (efficiency) by improving the spring-like nature of our muscles and tendons while. Our bodies are more complex than rubber bands but it’s an easy analogy to picture how efficient and strong a shorter rubber band is compared to a longer one. Stretching makes muscles and tendons (rubber bands in this scenario) longer when it is more optimal for them to generally be shorter to improve the strength of the desired elastic recoil.
With that being said, there are several key areas where runners often lack mobility, such as the ankles, hips, and thoracic spine, which can lead to compensations during the running gait and some have been associated with increased injury risk (but not as many as you’d think!).
Static balance is the foundation for single leg control which is required during each staple of the running gait cycle. You do not need to have exceptional static balance as forward momentum and elastic recoil assist with single leg balance. However, single leg balance is a worthwhile metric to know as it can identify gross balance impairments which often, but not always, translate to decreased movement control.
Single leg dynamic movement control, or what I often call neuromuscular control, is how well you can control your overall head and torso position while moving your foot, ankle, knees, hips, and trunk through ranges of movement similar to the running gait cycle. A single-leg step-down exercise is a great screen to determine overall single leg control.
Isolated muscle strength refers to the strength while performing a single joint movement, such as knee extension for the quadriceps or hip extension for the glutes. You cannot fully isolate a specific muscle but isolated testing can help you determine movement strength and strength of a particular muscle group which is often hidden during compound strength tests such as a squat or lunge. These compensations overall are good as certain muscle groups can pick up the slack if another is weak. For example, squats involve muscle activity of the entire lower body, and most specifically the quadriceps, gluteals, and adductors and if an individuals quads are relatively weak, the glutes and adductors can help perform this movement. However, it’s important to know the strength of every part of the lower body to best tailor your strength training to correct any areas of weakness.
Compound strength refers to the strength of the lower body when performing multi-joint (compound) movements such as a squat or deadlift. These are great as they also provide an indication of how well an individual can tolerate increased axial load which has been shown to be protective against sustaining running injuries.
Stretch-shortening tolerance refers to the ability of the joints, muscles, and tendons of the lower body to underdo fast loading which involves the rapid storage and release of energy. I will often find runners will have a significantly better ability to tolerate multiple jumps on one lower extremity compared to the other even if strength and power are comparable.
Power refers to ability to generate high levels of force quickly and is often quantified with force plates and assessed with single leg jump tests. Decreased power output has been shown to be an early sign of decreased lower body function and has been associated with increased injury risk for certain conditions.
Sprint speed is very unappreciated in distance runners circles despite all running distance, by definition, being a percentage of max running speed. Determining sprint speed, over a 100m distance as an example, can also help identify if speed itself is a limiting factor. If your 100m time is only a little faster than your mile time, which surprisingly is the case in adult distance runners who have not trained athletically in years, improving sprint speed can have a large impact on distance running performance.
Middle distance endurance speed, such as 1-2 mile time trial, can be a great way to determine a mix of aerobic and anaerobic strength.
Additionally, knowing the pace you can sustain for approximately one hour, which is often terms ‘threshold’ in popular programs such as Training Peaks (which I use), is also very useful.
Cadence is how many steps a runner takes per minute. Decreased cadence has been shown to be associated with increased injury risk and increasing cadence between 5-10% has been shown to decrease forces throughout the lower body. This can be determined by looking at several recent runs, specifically at different speeds and distances, on most running apps that utilize smart watch data.
Unlike sprint speed and strength training, the importance of running form is overemphasized in running subculture. However, determining baseline gait impairments can be helpful to identify any changes in gait when under fatigue or while increasing running speed. Additionally, certain gait deviations (although not as many as you’d think), such as contralateral pelvic drop, have been associated with increased injury risk.
Generally speaking, most runners will pretty easily be divided into endurance or speed-based runners. Mixed-types are an option too though. I don’t utilize his terminology but the original concept was derived from Greg McMillan’s running archetype recommendations. This is determined in three ways:
I will often see runners only able to run a 100m a little faster than a typical training run and I would categorize these runners as endurance-type. Other times, a runner is blazing fast for a 100m but their average running speed is substantially slower (as it should be to an extent) and they struggle with longer distance and I’d categorize these runners as speed-type.
Endurance athletes who consistently sleep less than 7 hours per night have been shown to have their performance decrease more than those participating in power-based sports. Additionally, decreased sleep has been associated with increased running injury risk.
If you’re not using specific apps, like Lose It or My Fitness Pal, I suggest using them temporarily or writing down your eating and hydration habits over the course of 1-2 weeks. It is outside the scope of expertise to suggest very specific caloric intake during a training cycle. But general recommendations, such as ensuring you have adequate caloric intake to fuel lifestyle and running/lifting goals, may seem like common sense but underfueling is very common among runners. I always recommend seeking help from a registered dietitian.
Protein intake is so frequently underappreciated in running subculture. Similar to specific caloric guidelines being outside my scope of expertise, I do not suggest very specific protein intake goals. But evidence-based guidelines vary somewhat but consistently demonstrate athletes require greater protein intake levels than sedentary individuals at 0.7-1.0g per pound of bodyweight. As previously stated, seeking help from a registered dietitian can be very helpful.
Stress levels are difficult to quantify but starting with The Subjective Units of Distress Scale (SUDS) can be a great place to have a bird’s eye view of current stress levels. Again, this is an area outside of my scope of expertise and seeking help from a licensed therapist is extremely helpful for a variety of reasons including addressing stress levels.
Most people, runners included, do not drink enough water. Determining a baseline can be helpful for planning goals and likely addressing the need to increase hydration levels as running duration and intensity increase.
Training looks different for everyone based on their own preferences and lifestyle commitments and having a general idea of how much you can train will allow you, or your coach, to devote time to the most crucial aspects of your training.
I start with strength training as this is a fundamental aspect of a runner’s training and should not be considered supplemental or a form of cross training.
This will allow you to divide up mileage and plan specific workouts
Many people enjoy other types of workouts, such as cycling classes, group fitness classes, or crossfit. These other modes of exercise increase the load placed on the body and should be considered when planning runs. During certain points of a training cycle, these other workouts should be decreased, preferences pending, to best focus on running and strength workouts designed to enhance race specific performance.
Running groups are a great way to stay motivated and meet other people. However, as is the case with many of my clients, specific workout parameters go out the window when running in groups due to the social aspect. Which is understandable. My recommendation is to either set aside specific days for your own training and/or be willing to adhere to your own running parameters, and any pre-run or post-run routines, if a great deal of your mileage comes from groups runs or fun runs (that you don’t plan on racing).
This post will mainly focus on lower body training but all of the same principles can be applied to upper body and trunk/core training. The amount of time you’ll dedicate to strength training will determine the quantity and duration of many of the steps in this section.
Similar to how time was dedicated to strength training, selecting the days and exact times for strength training is more important than running. Not that running isn’t important but running is generally easier to complete, depending on an individual’s circumstances, compared to strength training which generally involves driving to a gym. I almost always encourage runners to become accustomed to going to a gym to lift as performing heavy strength training with loads of 85-90+ percent of your one rep max (1 RM) for 3-8 reps is FAR more optimal than circuit style, bodyweight ‘strength training for runners’ that are often popularized and can be performed at home.
For beginners, bodyweight or lightweight exercises can elicit strength gains but this will quickly need to be advanced to heavier exercises. I also do not recommend uses dumbbells or kettlebells to progress lower body exercises, such as squats or deadlifts, as grip strength, upper body strength, and core/torso strength will limit the weight lifted long before it is limited by your legs which is needed for a strengthening effect.
A primary lift is one that you’ll perform in nearly all lower extremity workouts throughout the training cycle. I almost always recommend this to be a bilateral (meaning both legs) barbell back squat or deadlift (hex bar or barbell) as these exercises are exceptional for overall lower body strength, hypertrophy, increasing power production, and providing axial load. The primary exercise should take around ⅓ to ½ of the strength training session, depending on the time allotted, and should be progressively overloaded throughout most of the training cycle.
For beginners, bodyweight or lightweight exercises can elicit strength gains but this will quickly need to be advanced to heavier exercises. I also do not recommend uses dumbbells or kettlebells to progress lower body exercises, such as squats or deadlifts, as grip strength, upper body strength, and core/torso strength will limit the weight lifted long before it is limited by your legs which is needed for a strengthening effect.
These exercises are generally performed for less sets, may focus on specific and isolated strength impairments, and may be performed every other workout.
I’ll include steps to specific exercise types I almost always add into a runner’s program.
This exercise will be one of the 2-4 secondary or accessory lifts I previously mentioned. Working on more isolated muscle and movement strength can be helpful to address specific deficits, such as calf or quad weakness, which are common among runners.
Single leg movement control exercises are helpful for improving stability and coordination during the running gait cycle. Depending on your level, this may include single leg standing or step downs. This will also be included within the 2-4 accessory lifts mentioned above.
Whether you’re in running or lifting circles, calf strengthening is an area that is often neglected. I always recommend at least one calf exercise, as one of the 2-4 accessory lifts, per training cycle as calf weakness is associated with several injuries, such as Achilles tendinopathy and plantar fasciopathy.
Warmups should not be overly complicated or time consuming and in my opinion should take 10 minutes or less. I generally recommend 1-2 mobility movements, 1-2 lighter exercise sets, and 1-2 warm-up sets for the first compound movement you’ll be performing in the session.
Plyometrics, similar to strength training, are a great way to improve single leg strength, power, and rate of force development. These should be programmed progressively and should take into account the current training load, single leg control, and injury history.
Lifting can be performed during specified strength sessions, before runs, or after runs. There is a slight interference effect with strength and cardiovascular adaptations and, if possible, lifting should occur at a separate time as running.
Plan a specific time and place for a 10-20 minute reflection of the previous training week. This timeframe can also be used to gather any relevant metrics, such as weekly mileage and weight lifted during working sets, to compare to previous weeks.
Plan modification is probably the greatest benefit to having a running coach and if you’re coaching yourself, this needs to be a priority. Every week of training will not go exactly as planned and methods should be established to prevent overtraining in an attempt to make up mileage, modification for illness or small aches and pains, or other relevant life stressors and time constraints.
Creating goals can be done during the weekly reflection time period and should address the most important variables and outcomes needed to achieve your running goals.
My overall recommendation for mileage progression involves a block type system where you’ll build for 3-4 weeks and have a decreased mileage week. Runners often hear about the 10% rule, which is a good overall progression strategy, but it generally does not provide enough mileage progressions for newer runners running 2-3 miles per week (which would only be a 0.2-0.3 mile increase per week) or very high mileage runners running 80-100 miles per week (where an 8-10 mile increase per week would not be sustainable).
It’s a good strategy to preemptively plan these blocks to get a bird’s eye view for overall mileage progression but I strongly encourage runners to utilize autoregulation, which I’ll discuss in the next step, to change when the down weeks occur based on how you feel and life stresses.
I’ll provide an example below:
Block 1
Block 2
Auto-regulation is the process of plan modification based on how you feel whether it’s fatigue, soreness, increased irritability, or functional deficits. I would also include modifying your plan based on life stressors to fall into this category as well.
This doesn’t mean consistently throwing out runs because you’re feeling tired or have a work deadline but it is good to be honest with yourself and modify your training as needed. This could be accomplished by decreasing mileage, having a down week in your block system even if it was not due for another couple weeks, decreasing the intensity of a run, switching the run type (temp vs interval vs progression long run) to one you enjoy more, etc.
Unless there’s a significant life stressor that takes up time, illness, or injury, I generally don’t recommend skipping runs entirely. Especially since most runners report improvements in mood and productivity when they get their runs in. But the overall premise of this step is to remained disciplined and listen to your body and modify your plan as needed.
Determining your goal long run distance will help you figure out the desired progression week per week. The starting long run distance should be based on the length of time between training cycles and if long runs have been a part of your current training or not.
Similar to your long run, figuring out your weekly mileage progression can also help determine how runs throughout the week are planned by you or your coach. The long run should be considered first and then the remaining mileage should be divided between the remaining runs planned for the week.
I consider post-run sprints, often called strides, to be a fundamental part of a training program and not just performed during more strenuous, race-specific phases of a training cycle.
You will use the previously established workout phases, strengths and weaknesses, the archetype of runner you are (endurance, speed, or mixed), and running preferences to design specific running workouts
I normally recommend runners to have a 1-2 week period with lighter speed workouts to adapt your body to the more challenging workouts in the race-specific phase of training. If strides/sprints were completed throughout the base building phase, transitioning to faster speed work will be much easier.
Over the course of this 1-2 week period, I would suggest performing 2-3 lighter speed workouts such as light progressions within normal runs or fartlek intervals.
The 4-6 week period where you are performing more challenging workouts, such as intervals and tempo runs, is generally the most challenging and, by far, requires the most amount of planning.
These workouts should occur 1-2 times per week (I have a preference for twice) and should include harder efforts to prepare you for race day. I’ll provide an example mapping for 4 weeks of race-specific, aerobically challenging, efforts below but not specific workouts:
The 4-6 week period where you are performing more challenging workouts, such as intervals and tempo runs, is generally the most challenging and, by far, requires the most amount of planning.
These workouts should occur 1-2 times per week (I have a preference for twice) and should include harder efforts to prepare you for race day. I’ll provide an example mapping for 4 weeks of race-specific, aerobically challenging, efforts below but not specific workouts:
This can be dependent on the individual but I typically recommend a larger decrease in volume compared to other coaches of around a 20-30% decrease 2 weeks out and a 30-40% decrease the week of the race.
I recommend performing a very similar total number of runs during your peaking phase with a decrease in running volume for each run. This allows a runner to maintain their coordination while also allowing for greater recovery to allow them to give their best effort during the race.
Similar to my recommendation for the number of runs, I recommend keeping the number of speed workouts the same. Many will suggest decreasing the volume of these speed workouts, which I agree with, and the speed of the workouts, which I don’t. To peak optimally the speed of these workouts should be the same and possibly even faster than what occurred during the more demanding phases of your race cycle.
However, I do not mean that these workouts are more challenging in terms of perceived exertion but, instead, allowing the workouts to be slightly faster as a product of increased recovery due to the decreased running volume.
Research has demonstrated that two strength training days per week is optimal for improving strength and race performance but one strength day per week is adequate to maintain strength and running performance gains. In my opinion, this depends somewhat based on the individual runner and their preferences but one strength day per week for the final 2 weeks of a training cycle is likely sufficient. If additional strength days are performed, the lifting volume should also be decreased in the same way running volume is decreased
I am genuinely pumped to be resuming my running coaching services in June 2025!
If you’re interested in my running coaching, physical therapy services (whether you’re currently injured or want to prevent injuries), or want me to write your strength and injury prevention programs, please fill out this form and I’ll get in touch with you, using your preferred contact method, within 24 hours.
Throughout May 2025, my Physical Therapy Evaluations for Runners will be half-off at $75 (regular price $150) with the purchase of 4 additional treatment visits ($150/each). You can find more details on my Physical Therapy for Runners page.
My full service cost breakdown is included below:
Creating a running program does not need to be overly complicating and every single step is not necessary to run well. However, I fully believe, and have witnessed first hand in my own training and that of others, that having a well-designed plan will undeniably reduce running injury risk, improve running performance, and set the stage for subsequent training programs.