If you’ve ever tried to build your own training plan, you know there’s more to it than just running a little more each week. You map out your mileage, throw in some speed work, maybe a long run, and hope for the best. But what if I told you that coaches look at training in a completely different way?
As a coach, I see runners making the same mistakes over and over. They train hard but not smart. They focus on the wrong numbers. They ignore things that could make them stronger, faster, and less injury-prone.
If you’re serious about creating a training plan that actually works, here are 20 things you should be thinking about—and a few insights into what coaches like me consider when designing a plan.
What Runners Need to Think About
- Your Goals – Are you training for a 5K, marathon, or just trying to get stronger? Your plan should match your goal.
- Your Current Fitness – Be honest about where you’re starting. Your plan should meet you where you are, not where you wish you were.
- Your Weekly Mileage – It’s not just about how much you run but how you build that mileage safely.
- Training Intensity – Easy runs, tempos, intervals, long runs. They all serve a purpose.
- Periodization – Training should have phases that build you up, peak at the right time, and then allow for recovery.
- Rest and Recovery – If you’re skipping rest days, you’re missing out on some of the most valuable training time.
- Cross-Training – Strength training, cycling, swimming… these things help, whether you believe it or not.
- Nutrition – Fueling properly matters. You can’t out-train a bad fueling strategy.
- Hydration – Dehydration tanks performance, and most runners aren’t drinking enough.
- Sleep – If you’re training hard but sleeping like trash, you’re leaving fitness gains on the table.
- Injury Prevention – Foam rolling, mobility work, and warm-ups aren’t optional.
- Running Form – Bad mechanics lead to injuries and inefficiency.
- Mental Training – Your mindset can make or break your race day.
- The Right Gear – Shoes, hydration packs, and clothing matter more than you think.
- Tracking Progress – You need to know what’s working and what isn’t.
- Race Strategy – Winging it on race day is a great way to blow up at mile 10.
- Weather Conditions – Heat, cold, wind… training should adapt to your environment.
- Support System – Having a running community or coach helps with motivation and accountability.
- Flexibility – Your plan should be adaptable. Life happens.
- Enjoyment – If you hate your training, you won’t stick with it. Find ways to make it fun.
What Coaches Consider That Runners Don’t
Even if you’re thinking about all of the above, there’s still a gap between what runners plan for and what coaches actually do. Here are some of the deeper considerations that go into a well-structured training plan:
- Individualization – Your plan should be built around YOU, not a generic formula.
- Load Management – It’s not just about adding miles but making sure the intensity and volume balance out.
- Adaptation – The body needs time to absorb training. Just because you don’t feel exhausted doesn’t mean the workout didn’t work.
- Injury History – Past injuries dictate how a plan is structured. Runners often ignore this until it’s too late.
- Strength and Conditioning – Many runners avoid strength work, even though it’s one of the best ways to improve performance.
- Mental Conditioning – Race day isn’t just physical. We train for the mental battle too.
- Metrics and Data – Paces, heart rate, effort levels, recovery time… it all factors into smart training.
- Race-Specific Strategy – Pacing, fueling, terrain… these are things we plan for, not just hope for.
- Long-Term Development – Training isn’t just about your next race. It’s about where you want to be in a year, five years, or a lifetime.
Why This Matters
The biggest mistake runners make when building their own plans is focusing too much on the workouts and not enough on everything else. They train too hard, too fast, too soon, and wonder why they’re not improving—or why they’re always battling injuries.
A coach helps take the guesswork out of training. I look at the big picture, tweak things based on how your body responds, and make sure you’re progressing without burning out.
If you’re tired of feeling stuck, frustrated, or just unsure if you’re training the right way, let’s talk. I build plans that fit you, not just the average runner. Whether you’re aiming for a PR or just want to train smarter, I can help.
Reach out and let’s get started. Your best training is ahead of you.
