How to plan your best running season ever

he trails are icy, the sun feels like it’s on vacation, and runners everywhere are dreaming of warm race days. Whether you’re targeting a marathon, a speedy 5K or an epic trail run, now is the perfect time to map out your race season. Smart planning isn’t just about picking events; it’s about setting yourself up for a successful year.

Start with the big picture

What’s your “A” race? The one that gets your heart pumping just thinking about it? Centre your season around this event, then add smaller races to sharpen your skills or just for fun. Prioritizing ensures you’re peaking at the right time and not burning out halfway through the year. Not into racing? Choose one big goal (distance, FKT or PB, whatever your jam is) with less intense adventures building up to it.

Build a base first

Winter is the time for base training—a steady diet of easy miles to build endurance and strengthen your aerobic engine. Building a strong base reduces injury risk and improves long-term performance. Hold off on hammering out intervals or tough tempo sessions until your body is ready to handle the load.

Sprinkle in strength and mobility

Don’t just run—build strength and flexibility, too. Research suggests that strength training can improve running economy by up to eight per cent, while mobility work helps prevent the dreaded winter stiffness. Bonus: adding these elements now gives you a head start when the mileage climbs later.

Plan your peaks and breaks (and focus on the basics)

Races are exciting, but too many can derail your season. Aim for two or three peak races and use others as training opportunities. Don’t forget to pencil in recovery weeks post-race. Rest is where the magic happens—your body adapts, repairs and gets stronger. Make sure you plan to fuel well throughout your season, including during rest periods, and make sleep a priority.

Adapt as you go

While a solid plan is crucial, life happens. Injury, weather or unexpected commitments might shift your season. Stay flexible and ready to adjust. A successful runner isn’t just fast; they’re adaptable. When running feels challenging and motivation is low, remind yourself that you’re playing the long (consistent) game, and the payoff is coming.

posted Monday December 16th
by Keeley Milne