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The training week forms the backbone of any running plan. Whether you improve your performance or suffer from overload is usually not decided by individual sessions, but by the balance between training stress and recovery within a microcycle. This article outlines the key dos and don’ts of weekly planning in running training.

Most running programmes are structured in weekly cycles, known as microcycles. These microcycles form the link between long-term training strategy and a runner’s everyday life. This is precisely where many mistakes occur: too much intensity, too little recovery, or a weekly rhythm that doesn’t suit the individual.

So what should you keep in mind when planning your training week? Here is an overview of the most important dos and don’ts.

DOS

• Base the week around a clear focus

A running week should always be aligned with one main objective. When planning the week, you should know what you want to achieve with your training. This could be goals such as building aerobic endurance, improving speed endurance, preparing for a race or focusing on recovery. A classic training week for ambitious recreational runners ideally includes one interval session, one longer run and additional easy runs or alternative training.
 

• Take training load and recovery into consideration

Intensive training sessions require time to be absorbed. This is why a hard session should be followed by one or two easier days. This gives the body enough time after demanding training to make the necessary adaptations and return to full performance. Ideally, plan the hard sessions first and then structure the rest of the week around them.
 

• Integrate everyday life into your planning

The ‘perfect’ training plan is useless if it doesn’t fit into your daily routine. Only a realistic weekly plan can work sustainably. When planning, ask yourself: On which days do I have time? Where does high-quality training fit, and where only easy intensity? Which days are best for recovery?
 

• Quality over quantity

Especially when planning the week ahead, it’s not about the number of sessions, but about their purpose. Two well-placed sessions often achieve more than five half-hearted runs. It’s better to skip a session than to complete it tired and poorly.
 

DON’TS

• Try to make every session ‘count’

A common mistake is wanting every training session to be fast, hard or at least ‘noticeable’. This often leads to constant fatigue and a lack of progress. We get stronger during recovery, not under continuous stress.
 

• Stick rigidly to the weekly plan

A microcycle is not a law, but a guideline. Lack of sleep, stress or the onset of a cold are part of everyday life. In such cases, it’s wiser to adapt your training than to follow the plan rigidly. Listen to your body and take warning signs seriously. These may include an elevated heart rate, heavy legs for several days or a lack of motivation.
 

• Structure every week in the same way

Even across several microcycles, there should be room for variation. Repeating the same pattern week after week increases the risk of stagnation or overload. Try varying the intensities and deliberately plan easier or harder weeks from time to time.