Place the anchors first
Begin with immovable commitments and the days you can reliably run. Add the long run and any harder session only after protecting the recovery time around them.
Give each day a job
- Easy running builds consistency without making every day a test.
- Harder workouts need a purpose and enough recovery on both sides.
- A long run should fit the current training phase, not prove fitness every weekend.
- Rest and strength work belong on the calendar rather than being left to chance.
Adjust the plan, not your life
When a week becomes crowded, preserve the most important sessions and let optional volume go. Avoid stacking missed workouts into the remaining days.