How To Create A Running Training Plan

Creating a running training plan can be an exciting and rewarding experience. As someone who has been a runner for many years, I have found that having a structured training plan not only helps me stay motivated, but also improves my performance and reduces the risk of injury. In this article, I will guide you through the process of creating a personalized running training plan that suits your goals and abilities.

Determine Your Goals

The first step in creating a running training plan is to define your goals. Ask yourself what you want to achieve through your running. Are you aiming to complete a specific race distance, improve your speed, or simply become a more consistent runner?

For example, my personal goal is to complete a half marathon in under two hours. This goal helps me stay focused and motivated during my training.

Assess Your Current Fitness Level

After setting your goals, it is important to assess your current fitness level. This will help you determine your starting point and choose the appropriate training intensity.

You can assess your fitness level by conducting a timed run, measuring your heart rate recovery, or utilizing various fitness tests.

Plan Your Training Schedule

Once you have defined your goals and assessed your fitness level, it’s time to plan your training schedule. Consider how many days per week you can dedicate to running and how much time you can allocate to each session.

For example, if you have a busy schedule, you may choose to run three times a week, with each session lasting around 30-45 minutes. On the other hand, if you have more time available, you may aim for four to five sessions per week.

Include Variety

Avoid falling into the trap of running the same distance and pace day after day. Including variety in your training plan is crucial to improve your running performance and prevent boredom.

Consider incorporating different types of runs, such as tempo runs, interval training, hill repeats, and long runs. These workouts will challenge your body in different ways and help you build endurance, speed, and strength.

Gradual Progression

It’s important to remember that gradual progression is key to prevent injuries and allow your body to adapt to the demands of running. Avoid increasing your mileage or intensity too quickly.

Start with a comfortable distance and gradually increase either the duration or distance of your runs each week. Aim for a 10% increase in mileage per week as a general guideline.

Monitor Your Progress

Throughout your training, it’s essential to monitor your progress. This will help you stay motivated and make any necessary adjustments to your training plan.

Keep a training log where you record your workouts, including distance, duration, perceived effort, and any notes or observations. This log will not only provide valuable insights into your progress but also serve as a great source of motivation when you look back at how far you’ve come.


Creating a running training plan is a personal process that requires careful consideration of your goals, fitness level, and available time. By following these steps and incorporating variety and gradual progression into your plan, you will set yourself up for success and reach your running goals.

Remember, each runner is unique, and it’s important to listen to your body and make adjustments as needed. Stay consistent, stay motivated, and enjoy the journey as you become a stronger and more accomplished runner.