How to Create a Run Training Plan

Are you new to running or trying to ease back into it? The New Year creates many opportunities to get in shape and there’s no better way to do it than putting some miles in. If you want to ease into running safely, here’s how to create a run training plan.

Even if you’re an experienced athlete, creating a running training plan can be a difficult task. If you have any reservations, please consult your doctor or a health expert before pushing yourself to the limit. Remember that a strong running plan should be tailored to your hopes and needs, but also be fluid. Feel free to revise goals in order to make your health and well-being a priority.

Here’s some tips to get started:

Assess, Assess, Assess

You wouldn’t draw a map without first realizing your own location, right? Assessing your goals and level of fitness is key before creating a run training plan. Are you training for a race? Are you trying to hit a certain pace?

If you’ve recently run a race, you can use your results as a baseline for your current fitness. If it’s been a while, consider running a timed 5K or 1-mile. This is a great way to figure out where you’re at and where you’re going.

Make a Schedule

If you don’t plan, it doesn’t happen. How many people begin with the best of intentions? It’s so easy to get sidelined by life. I’ve learned that if you don’t plan it in your calendar — it will never happen. It’s easy to make excuses, but it’s even easier to be consistent.

Join Forces

Does your plan include another person? Having a buddy is sometimes the best motivation — especially if you’re both starting from ground zero. As you create your plan, try to find someone to join you.

Ease Into It

If you’re new, don’t feel you need to start a 5k on day one. Burnout can be a deal-breaker when you start something new. Set your own pace. Your first run could be mostly walking — and that’s okay. The important thing is that you eventually increase your pace, but not right away. If you’re not enjoying it, you’ll never make it a habit or lifestyle like it is for many people

Find the Right Training Plan

A huge shout-out to Runners World for proving a great resource for finding the right training plan that works for you. You can find more by going to the page here.


Did these tips work for you? Is there a run training plan idea you’d like to share? I’d love to hear your thoughts at Also, feel free to check out our other articles, such as 5 Tips for Beginning Runners. Please subscribe to our newsletter to receive more great tips straight to your inbox each Friday.

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