running workout organizer, part two

Click here to download the running workout organizer (PDF).  For part one of the explanation, go here.

After you have set your key workouts and done some preliminary planning, it is time to schedule your workouts for the week.

I start with the key workouts and determine which days will work best for what's on the schedule.  You don't want to schedule two hard workouts back to back (unless that is part of the plan, like it might be for ultrarunning), so start with the key ones and work from there.  I put down the details of what I need to do, including pace goals so that I don't have to look those up again.

After I've got the key workouts nailed down, I'll schedule in the easy runs that make up the rest of the weekly mileage.  I try to take one full rest day each week, and I am sure to schedule those.  Personally, I find that if I go over 5 days in a row of running, I start to really feel it, so I try to take a break before that happens.  I'll write down my pace or heart rate goal too - this will help me run easy enough on the easy days so that I don't end up hurting myself by always going too hard.  Writing it down helps by giving me permission to take it easy.

I also put a spot in to think about any possible barriers I could have to getting that workout done so that I can contigency plan.  If I know I'm going to have a busy day with a really short window for running, I'll create a plan of attack in my mind to make sure I get it done.  Just recognizing what is coming helps me tremendously in making sure I get my workout in.

The final bit of the planner is a section to note how it felt.  This is good for going back and analyzing your training and see what is working, as well as what isn't. (Thanks for @marathonmanmatt for the suggestion!)

Whew.  That was a lot of info; I hope it was helpful.  I'll put together one more post with some links to different training plans you can start planning your own training with.