In order to maximise the benefit you get from training it is vital to plan ahead.
This is simply done by preparing a spreadsheet for a number of weeks in the future and filling in the boxes with your proposed workouts and races.
This is best done in pencil to accommodate unforseen changes and some boxes a few weeks ahead may be blank until nearer the time. An example is given below showing the plans of a 10k runner. (You may wish to fill in the blanks to finalise a suitable shedule). However it is important to constantly check and update the sheet to take into account daily feelings. There is no point in doing a 20 minute tempo run if your Achilles tendon is niggly.
Work or family commitments are also likely to change, but by planning ahead you are more likely to have included and completed important sessions.
Example of 10k Training Schedule
| week | 1 | 2 | 3 | 4 | 5 | 6 | | | | | | | | | Sunday
| 75 mins
steady | 60 mins
easy | 40 mins
easy | 70 mins
steady | 60 mins
easy | 75 mins
easy | | | | | | | | | Monday
| 30 mins
easy | rest
| 35 mins
fartlek | | | 800m/
1000m/
800m | | | | | | | | | Tuesday
| Long reps
| Out & back
30 mins | rest
| tempo run
20 mins | | 40 mins
easy | | | | | | | | | Wednesday
| rest
| 6x800m
| hill reps
| | | 3k race
| | | | | | | | | Thursday
| 40 mins
fartlek | 35 mins
easy | | | | rest
| | | | | | | | | Friday
| 40 mins
steady | 25 mins
steady + strides | | 30 mins
easy | | | | | | | | | | | Saturday
| 10x200m
| 10k race
| | | | |
|
