Peter has had some changes to his work schedule, which means I will have a bit less freedom in the workout department. I’m not complaining though. I know I was spoiled before! Now, I just have to revamp things a bit to make sure I still have a training plan that works.
I think setting up a loose workout schedule does wonders in helping people stay on track with activity and fitness goals, so I always make having a plan a priority. Here’s what I consider when setting up my plan:
Key Questions When Setting Up A Workout Schedule
Question One: Are there any parts of my training I have to do on certain days? Sometimes you have certain activities or “training dates” that you can’t change up as freely. Some examples to consider here would include:
- the optimal day you can fit in your long run
- the only day that offers your absolute favorite group fitness class
- a pre-set date with a trainer or friend
Question Two: Are there any days I know are really hard for me to fit in a workout? Some days of the week are busier than others. Some days you may simply find very hard to mentally get motivated for a workout. Those are the days you should shoot to schedule as a rest day.
Question Three: What time of day works best for me? Early morning? After work? Mid-morning? Late night? On your lunch break? During naptime? What time will you be able to consistently fit in activity?
Question Four: What options will fit my goals and my schedule the best? Find the options that will help you achieve your goals, but keep the time commitment and exercise selections realistic. That might mean putting less emphasis on certain parts of your training at times.
Question Five: Are there any options that will make it easier to stick with your plan? A favorite class? An at-home workout?
Here’s where this all left me -
|MONDAY||Full Body Weights + Spin Class in the afternoon|
|TUESDAY||Mid-Week Longer Run (5-6 miles) in the afternoon|
|WEDNESDAY||Cardio DVD at home in the afternoon|
|THURSDAY||Treadmill Run in the morning + Weights DVD in the afternoon|
|FRIDAY||Off (or possibly trying yoga/stretch class at the gym)|
|SATURDAY||Long Run in the morning|
|SUNDAY||Off (or make-up day or recovery run if feeling it)|
- Schedule-wise, I have to do long runs on Saturdays. That also means I need to rest or keep things light on Fridays in preparation for my run.
- I have come to realize that I have a very hard time working out on Sundays because mentally I view it as a “family day” and a “relaxing day”.
- I die at the thought of regular early morning workouts, so I’ll be hitting up the gym or pavement at 5 pm most days.
- Training for two half marathons means running is my main focus. Strength training will have to go to 2 workouts a week, instead of 3.
- To not take as much afternoon time from my family, I will need to use more at-home options to make the most effective use of my time.
So with a little careful thought, a solid plan can happen to help you stay on track. Personally, plans make a huge difference in my consistency and focus. I definitely suggest giving one a try if you don’t have one…or if your current one isn’t keeping you motivated. I’ll have to fill you in on my workout later tonight. I have a feeling it will be a goodie!
Do you have a workout schedule? What things do you focus on when making one? Do you have a day you really struggle with working out?