Contents
Weekly Training Plan Template
A customizable weekly training plan template for runners. Structure your running week with easy runs, long runs, quality sessions, and rest days.
Weekly Training Plan
Training Week: **__** to **__**
Training Phase: ☐ Base ☐ Build ☐ Peak ☐ Taper ☐ Recovery
Weekly Goal: __
Weekly Overview
| Day | Workout Type | Planned | Actual | Notes |
|---|---|---|---|---|
| Monday | ||||
| Tuesday | ||||
| Wednesday | ||||
| Thursday | ||||
| Friday | ||||
| Saturday | ||||
| Sunday |
Target Weekly Mileage: **__** miles
Actual Weekly Mileage: **__** miles
Detailed Workout Plans
Monday
Type: ☐ Rest ☐ Easy ☐ Long ☐ Quality ☐ Cross-train
Planned Workout:
Distance/Duration: **__**
Target Pace/Effort: **__**
Actual Results:
Tuesday
Type: ☐ Rest ☐ Easy ☐ Long ☐ Quality ☐ Cross-train
Planned Workout:
Distance/Duration: **__**
Target Pace/Effort: **__**
Actual Results:
Wednesday
Type: ☐ Rest ☐ Easy ☐ Long ☐ Quality ☐ Cross-train
Planned Workout:
Distance/Duration: **__**
Target Pace/Effort: **__**
Actual Results:
Thursday
Type: ☐ Rest ☐ Easy ☐ Long ☐ Quality ☐ Cross-train
Planned Workout:
Distance/Duration: **__**
Target Pace/Effort: **__**
Actual Results:
Friday
Type: ☐ Rest ☐ Easy ☐ Long ☐ Quality ☐ Cross-train
Planned Workout:
Distance/Duration: **__**
Target Pace/Effort: **__**
Actual Results:
Saturday
Type: ☐ Rest ☐ Easy ☐ Long ☐ Quality ☐ Cross-train
Planned Workout:
Distance/Duration: **__**
Target Pace/Effort: **__**
Actual Results:
Sunday
Type: ☐ Rest ☐ Easy ☐ Long ☐ Quality ☐ Cross-train
Planned Workout:
Distance/Duration: **__**
Target Pace/Effort: **__**
Actual Results:
Weekly Totals
| Metric | Target | Actual |
|---|---|---|
| Total Mileage | ||
| Easy Miles | ||
| Quality Miles | ||
| Long Run | ||
| Running Days | ||
| Rest Days |
Quality Sessions This Week
Session 1: **__**
Workout Details:
- Warm-up: **__** miles easy
- Main set: __
- Cool-down: **__** miles easy
- Total distance: **__** miles
Target paces:
- Warm-up/cool-down: **__**/mile
- Main set: **__**/mile
Actual performance:
Session 2: **__** (if applicable)
Workout Details:
- Warm-up: **__** miles easy
- Main set: __
- Cool-down: **__** miles easy
- Total distance: **__** miles
Target paces:
- Warm-up/cool-down: **__**/mile
- Main set: **__**/mile
Actual performance:
Long Run Details
Distance: **__** miles
Target time: **__**
Target pace: **__**/mile
Fueling plan:
- Pre-run: **__**
- During: **__**
- Post-run: **__**
Route: **__**
Actual performance:
Strength & Mobility
| Activity | Target | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|---|
| Strength training | **__**x/week | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Stretching/yoga | **__**x/week | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Foam rolling | **__**x/week | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Strides | **__**x/week | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
Recovery Tracking
| Day | Sleep (hrs) | Fatigue (1-10) | Soreness (1-10) | Notes |
|---|---|---|---|---|
| Mon | ||||
| Tue | ||||
| Wed | ||||
| Thu | ||||
| Fri | ||||
| Sat | ||||
| Sun |
Average sleep: **__** hours Average fatigue: **__**/10 Average soreness: **__**/10
Weekly Reflection
What went well:
What could improve:
Key workout of the week:
How I'm feeling heading into next week: ☐ Fresh and ready ☐ Good ☐ Tired ☐ Need extra recovery
Next Week Preview
Target mileage: **__** miles
Key workouts planned:
Adjustments to make:
Sample Week Structures
Beginner (3-4 days/week)
- Mon: Rest
- Tue: Easy run (30-40 min)
- Wed: Rest or cross-train
- Thu: Easy run (30-40 min)
- Fri: Rest
- Sat: Long run (45-60 min)
- Sun: Rest
Intermediate (5 days/week)
- Mon: Rest
- Tue: Easy run (40-50 min)
- Wed: Quality session (tempo or intervals)
- Thu: Easy run (30-40 min)
- Fri: Rest
- Sat: Long run (60-90 min)
- Sun: Easy run (30-40 min)
Advanced (6 days/week)
- Mon: Easy run (40-50 min) + strides
- Tue: Quality session #1 (intervals)
- Wed: Easy run (50-60 min)
- Thu: Quality session #2 (tempo)
- Fri: Easy run (30-40 min) or rest
- Sat: Long run (90-150 min)
- Sun: Easy run (40-50 min)
Template from trainingplan.dev