Training schedule ► Be healthy and prepare

The workout schedule is one of the most challenging things for fitness. Elite athletes have coaches and sports scientists who tell them exactly how to plan their workouts. While the rest of us are not so lucky, following some simple training planning instructions can go a long way.

Here are some answers to your most basic questions about workout planning!

How many training days each week?

It depends on your level of training, experience and goals. A very experienced athlete with a high level of fitness can easily train every day of the week and several times a day. A novice athlete should think hard about taking a full two or three days a week off or focusing on recovery. If you’re not sure how many days a week you need to recover, here they are signs that it is time for a day of recovery.

It is strongly recommended that new runners take at least two days off from running per week. These recovery days are essential for your body to heal from damage caused while running the other days.

Strength-focused athletes can only train three times a week. This also allows the body to adapt productively to the stimulus for strength training.

In fact, your daily availability is the biggest limit on how many days you can train. Be realistic about your schedule and commitments. You will set yourself up for success if you do commit to an achievable number of days to work instead of constantly skipping scheduled workouts.

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When to train / The best time to train?

Morning workouts are probably best for most people’s schedules. Over the course of the day, commitments build up as energy and motivation decrease. If you are not motivated, tired and do not focus on eating all day, you will either have a bad workout or miss the activity altogether.

Morning workouts increase your energy throughout the day. It may be difficult to get out of bed, but give it a few weeks and (probably) it will be easier.

Morning workouts are also ideal for endurance athletes who do strength training (which is recommended for Athletes over 40 years). These athletes are advised to do their strength training in the morning and, weather permitting, cardio in the evening. This schedule reduces the chances of cardio training interfering with strength training adaptations due to the disturbance effect, as noted in European Journal of Applied Physiology.

Afternoon or lunch workouts are also an option. Getting involved in a quick run during lunch is great start a running series. The problem may be adequate nourishes your workout and recovery. If you run during lunch, it also means that you probably need to clean up and eat. This adds some time, which can make training difficult.

running woman

Evening workouts are very challenging. They can also be very rewarding. Some people may be afraid to “have to train” at the end of the day. Other people may look forward to training in the evening because this is a time when they can the fate of their day. Working in the evening is also great because you can clean up, eat nutritious food and then slip into bed for a while. restorative sleep.

Still not sure when is the best time to workout for you? Read more about when is the perfect time to run.

So when should you train? Whenever it works best for your schedule. But you will probably have the greatest success if you train in the morning.

How to create a weekly workout plan

Creating a weekly workout plan doesn’t have to be complicated. Just follow these simple steps:

  1. Decide how many days your schedule allows you to work in a typical week.
  2. Decide how long you will work each day.
  3. Decide when you can reasonably and most often fit into these workouts (morning / afternoon / evening).
  4. Plan your intense days first. They should come after a day of recovery. In most cases, a day off or just a cardio workout should come after days of intensity.
  5. Schedule at least one to three days of recovery per week (Monday and Friday are typical of most schedules).
  6. If you focus on running or other endurance sports, plan your long workouts for Saturday or Sunday for typical schedules.

a man is preparing for an outdoor workout

Here is a sample weekly training plan for beginner athletes:

Days of the week Training
Monday Recovery / slight stretching
Tuesday Intensity / strength training
Wednesday Recovery
Cardio with medium duration
Friday Day off. Focus on good nutrition.
Saturday Long workout
Sunday Cardio with medium duration

Here is a sample weekly training plan for the average athlete:

Days of the week Training
Monday Recovery / slight stretching
Tuesday Intensity / strength training
Wednesday Cardio with medium duration
Thursday Intensity / strength training
Friday Day off. Focus on good nutrition.
Saturday Long workout
Sunday Cardio with medium duration

Take a look at ours half marathon running plan too!

Core workout schedule

You can read many posts on the adidas Runtastic blog about how important basic exercises are. Many of these posts also say that you basically do almost everything you do (if you do the movements and exercises correctly). So, do you need to plan basic workouts?

Yes. Schedule time to work on your core. This will make your daily life better, painless and a strong core is likely to boost your self-esteem.

You can add a little basic work after running when you have a few minutes during lunch or on recovery days if you don’t focus specifically on your core on other training days.

Not sure what to do for your kernel? Check 10 best moves to strengthen your core!! Make sure that works with the headquarters too!

woman doing basic workouts

Planning workouts to achieve results and progress as an athlete

You build fitness by introducing a stimulus that your body is not used to, letting your body recover from that stimulus, and then adding a larger dose of stimulus after your body recovers. This cycle continues until you reach your athletic potential. Your workout schedule will most likely dictate how far you can go if you are not a professional athlete.

You have to constantly challenge your body if you have high goals for a day to run a half marathon or even a full marathon. Think about how you will introduce more challenging incentives in the course of your training when you make your workout calendar. For example, your most demanding week of training should probably come about two weeks before the marathon. Your previous weeks of activities should build on this level of incentive.

Sounds more complicated than it is. For most athletes, just add a few minutes of training each week. Eventually, you will maximize how much time you can spend training before you start skipping workouts. Once that happens, increase the intensity on one of your workouts. Once you maximize the intensity of this workout and still feel you can handle more, increase the intensity on this second day of intensity of the week.

Leave it simple, don’t push too hard and too fast listen to your body.

Training schedule for women

Most training schedules are made for men by men. There is a general lack of understanding, research and empathy for how training schedules for women should differ. Many workout schedules for women are just the same as for men, but with reduced training intensity and volume. This is not enough and is based on the misconception that women “can’t do as much” as men.

Training schedules for women should take into account biological factors as well as the predominant cultural factors. For example, the menstrual cycle should take into account the training schedule and event selection. Work during pregnancy is different from when you are not pregnant.

In addition, cultural factors affect how many women will need to plan workouts. Despite more pressure for equality, childcare and domestic responsibilities fall disproportionately on women’s shoulders. Many women’s schedules do not look like typical 9-5 jobs. This makes training planning very difficult.

Should it be so? Absolutely not. But for many people this is the reality. If this is the case, be flexible, ask for support when you need it, and know that it is good to take time for yourself to achieve your goals.

Workout schedule with Builder Plan Builder

Did you know that adidas running and training apps have built-in training plans builders for premium members? Whether you are a novice athlete who wants to lose one or two pounds, or an experienced athlete ready to take your first marathon, there is a training plan for you.

Best of all, the creator of the training plan customizes your training plan based on your schedule. All you have to do is tell the training plan which days you can train and for how long on each of those days. The creator of the training plan creates a training plan that is tailored to your level, goals and schedule. It is up to you to get involved in the work!

Check out the latest features in adidas running and training apps!

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