Running Season Planning Template

Map out your training season from goal setting through race day. This template helps you periodize your training for optimal performance.

Season Overview

Planning Period: __ to __

Primary Goal Race:

Detail	Info
Race Name
Date
Distance
Goal Time
Location

Secondary Races (Tune-ups):

Race	Date	Distance	Purpose
1.
2.
3.

Training Phases Overview

Phase Structure

Phase	Duration	Focus
Off-Season/Transition	2-4 weeks	Recovery, cross-training
Base Phase	6-12 weeks	Aerobic foundation
Build Phase	6-8 weeks	Race-specific fitness
Peak Phase	2-4 weeks	Sharpening
Taper	1-3 weeks	Rest before race
Race	Race week	Execute!
Recovery	1-2 weeks	Post-race recovery

Phase 1: Off-Season / Transition

Dates: __ to __

Duration: __ weeks

Goals: ☐ Physical recovery from previous training/racing ☐ Mental refresh ☐ Address any injury issues ☐ Maintain base fitness

Weekly Structure:

Running: __ days/week (easy only)
Cross-training: __ days/week
Rest: __ days/week
Weekly mileage: ~__% of peak

Activities: ☐ Swimming ☐ Cycling ☐ Hiking ☐ Yoga/Mobility ☐ Strength training (general) ☐ Other: __

Notes:

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Phase 2: Base Building

Dates: __ to __

Duration: __ weeks

Goals: ☐ Build aerobic endurance ☐ Establish running consistency ☐ Increase weekly mileage safely ☐ Build running-specific strength

Starting Mileage: __ miles/week

Ending Mileage: __ miles/week

Weekly Progression:

Week	Mileage	Long Run	Notes
1
2
3
4			Cutback week
5
6
7
8			Cutback week
9
10
11
12			Cutback week

Typical Week Structure:

Easy runs: __ days
Long run: __ day (__ miles to start)
Strides: After __ easy runs
Strength: __ days
Rest: __ day(s)

Key Workouts (Late Base):

Progression runs (last 20-30% at moderate effort)
Hill sprints (8-10 sec)
Fartlek play

Phase 3: Build Phase

Dates: __ to __

Duration: __ weeks

Goals: ☐ Introduce race-specific workouts ☐ Build threshold/tempo fitness ☐ Increase long run intensity ☐ Tune-up race(s)

Peak Mileage This Phase: __ miles/week

Weekly Progression:

Week	Mileage	Key Workout	Long Run	Notes
1
2
3				Cutback
4
5				Tune-up race?
6				Cutback
7
8

Typical Week Structure:

Easy runs: __ days
Quality workout 1: __ (day: __)
Quality workout 2: __ (day: __)
Long run: __ day (__ miles)
Strength: __ days
Rest: __ day(s)

Key Workouts:

Workout Type	Example	When
Tempo		Weekly
Intervals		Weekly or every 2 weeks
Long Run w/ work		Every 2-3 weeks
Race simulation		2-3 weeks out

Phase 4: Peak Phase

Dates: __ to __

Duration: __ weeks

Goals: ☐ Sharpen race fitness ☐ Practice race pace ☐ Fine-tune nutrition/gear ☐ Build confidence

Weekly Mileage: __% of peak (starting to reduce)

Weekly Progression:

Week	Mileage	Key Workout	Long Run	Notes
1
2				Tune-up race?
3				Last hard long run

Key Workouts:

Race pace work
Sharpening intervals (shorter, faster)
Dress rehearsal (race gear, nutrition)

Phase 5: Taper

Dates: __ to __

Duration: __ weeks

Goals: ☐ Reduce training load while maintaining fitness ☐ Full physical recovery ☐ Mental preparation ☐ Logistics finalization

Taper Schedule:

Weeks Out	Volume Reduction	Intensity	Key Sessions
3 weeks	70-80%	Maintain	Normal workout week
2 weeks	50-60%	Reduce	Last quality workout
1 week	30-40%	Very light	Short strides only

Race Week:

Mon: __
Tue: __
Wed: __
Thu: __
Fri: __
Sat: __
Sun: __

Pre-Race Checklist: ☐ Race logistics confirmed (travel, lodging, packet pickup) ☐ Race nutrition tested and purchased ☐ Gear selected and ready ☐ Course studied ☐ Pacing strategy planned ☐ Weather forecast checked

Race Day

Date: __

Race: __

Pre-Race:

Wake time: __
Breakfast: __ @ __
Arrive at venue: __
Warmup: __

Race Strategy:

Segment	Target Pace	Notes
Miles 1-3
Miles 4-6
Miles 7-10
Miles 10+

Post-Race:

Cool down: __
Recovery nutrition: __

Phase 6: Recovery

Dates: __ to __

Duration: __ weeks

Week 1 Post-Race:

Complete rest or very easy cross-training
Focus on nutrition and sleep
Celebrate!

Week 2:

Light easy running if feeling good
Continue cross-training
No pressure

Return Criteria: ☐ No lingering pain ☐ Mental desire to run ☐ Sleep and appetite normal

Season Milestones

Date	Milestone	Status
	Base phase begins	☐
	First tune-up race	☐
	Peak mileage week	☐
	Build phase begins	☐
	Second tune-up race	☐
	Taper begins	☐
	Goal race	☐

Key Metrics to Track

Weekly

Total mileage
Long run distance
Quality workout completion
Sleep average
Energy/fatigue level (1-10)

Monthly

Monthly mileage total
PR opportunities/times
Injury status
Weight (optional)

Phase End

Fitness test/time trial
Goal race readiness assessment
Adjustments needed

Contingency Planning

If Injured During Base

Cross-train to maintain fitness
Return conservatively
Shorten base, protect build phase

If Injured During Build

Evaluate severity and timing
Consider backup races
Maintain what you can

If Sick During Taper

Rest is usually the right choice
Trust the fitness you've built
Adjust race expectations if needed

Notes & Reflections

What worked well:

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What to change next season:

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Season highlights:

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