How to Create Your Own Running Plan

Use a Running Plan to Optimize Your Training Time and Get Faster

Are you ready to take your running journey to the next level? Whether you’re just starting or aiming to shave minutes off your marathon time, having a well-structured running plan is the key. But let’s be real—not everyone has the resources or time for a personal running coach. When I started, I could barely afford good shoes, let alone coaching. I relied on YouTube runners like Matt Choi & Nick Bare and built my plan based on what I saw them doing.

The problem? These elite runners were doing workouts that most novice runners shouldn’t just jump into. Now, after logging 10,000 miles and earning multiple coaching certifications, I’m here to share my secrets and help you build a bulletproof training program—one that works for your lifestyle without putting you on the injury bench.

1. Assess Your Starting Point

Before diving into a running plan, it’s important to assess where you’re starting from. Be honest with yourself:

• How long have you been running?

• Are you hitting a few short runs each week or just getting back into it?

• What’s your current fitness level?

• Are you recovering from any injuries?

If you’re dealing with any injuries, I highly recommend seeing a doctor before starting a new program. No one wants to be sidelined halfway through their progress due to preventable issues. Once you’ve answered these questions, you’ll have a solid foundation to set realistic goals and adjust your plan accordingly.

2. Set SMART Running Goals

Setting goals keeps you motivated and accountable. I recommend using the SMART method:

• Specific: What’s your target—a 5K? A marathon?

• Measurable: Can you track your progress?

• Achievable: Is this goal realistic for your current fitness?

• Relevant: Does it align with your long-term plans?

• Time-bound: What’s your deadline?

For example, you could aim to "run a 5K in under 30 minutes in 8 weeks" or "finish your first marathon in 12 weeks." Once you’ve nailed down a SMART goal, you can work backward to build your plan.

3. Build Your Weekly Running Plan

Consistency and gradual progression are the keys to becoming faster and healthier. Here’s a basic structure I use for weekly plans:

• Day 1: Easy Run (30-45 minutes at a conversational pace)

• Day 2: Speed Workout (Short intervals of fast running with longer recovery)

• Day 3: Rest or Cross-Train (Biking, swimming, or strength training)

• Day 4: Tempo Run (A steady, faster run for 20-30 minutes)

• Day 5: Rest or Yoga

• Day 6: Long Run (Increase your endurance with a slower, longer run)

• Day 7: Rest or Active Recovery

Tailor this to your schedule. If you’re tight on time, even shorter runs can be effective.

Gradually increase mileage each week, but stick to the golden rule: increase by no more than 10-15% weekly to avoid burnout or injury.

[Total Milage/week x 1.15 = New Week Mileage]

4. Optimize Your Time with Cross-Training

Cross-training helps build overall strength and prevent injuries. Incorporate activities like swimming, cycling, and strength training into your weekly routine. These workouts help work muscles that running alone may not, and they offer a fun change of pace.

Try adding:

• Strength Training: Focus on legs, core, and glutes.

• Cycling or Swimming: Low-impact endurance workouts.

• Yoga or Pilates: For flexibility and balance.

  
  

5. Track Your Progress and Build Accountability

Tracking your progress is vital for staying motivated. Whether you use a running app like Strava or keep a simple log, tracking distances, times, and post-run feelings allows you to see improvement. But it’s not just about self-monitoring—accountability plays a big role too.

Join a social running community or find an accountability partner. Sharing your progress publicly, or with friends, keeps you motivated and makes the experience more enjoyable. Plus, it’s great to celebrate milestones together!

6. Make Room for Recovery

Rest is just as important as the run itself. Recovery allows your muscles to heal, your body to recharge, and your performance to improve. Overtraining can lead to injury and burnout—I learned this the hard way when I fractured my foot jumping into an ultra-marathon too early. A three-month forced break set me back, and I don’t want that to happen to you.

Your recovery routine should include proper sleep, hydration, and stretching. Light activities like walking or yoga on rest days can also aid recovery while keeping you active. Remember, giving your muscles time to rebuild is how you’ll get faster and avoid injury in the long run.

Ready to Lace Up?

Creating a running plan doesn’t have to be complicated. With the right approach, you can make it fun, effective, and tailored to your needs. The best part? You can do it on your schedule, without sacrificing your health or goals.

If you would like to chat more and work 1 on 1 to set up a running or training plan and get all of your questions answered at once, I would love to set up a meeting with you either via video call or phone call. You can reach out to schedule anytime jace.p.morgan@gmail.com.

Stay tuned for my next post, where I’ll share tips on balancing running with a busy life and squeezing the most out of every workout.

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