Probably the biggest key to my workout consistency is having a weekly routine that I don’t have to think about from day to day. I have had this routine for at least the last 15 years. Depending on race preparation, I have made some adjustments but the main structure has worked through it all.
My point isn’t for you to adopt this particular plan. My point is when you thoughtfully layout your week, knowing where the challenges are, you are much more likely to stay on plan. Here is my thinking for my schedule and the reasoning behind it. I have found with this schedule I don’t get bored because every day is something new and I have managed to avoid injury logging 1,200 miles running and 5,000 biking annually the last 15 years.
Saturday and Sunday I have the most time available to workout. Saturday I do my long bike ride and Sunday I do my long run. Three hours on the bike, that’s 50 miles (give or take 2-3) and 9-12 miles running on Sunday depending what I am training for. The weekend workouts covers about 45% of my weekly volume.
Monday and Friday are active recovery and strength days. I lift weights on those two days emphasizing upper body with a little bit of lower body mixed in. I ride my city bike for an hour around town just having fun being on the bike. I keep my heart rate fairly low and focus on spinning and recovery.
Tuesday and Thursday are intermediate run days of 7 miles. I will mix in interval days, hill days, or just keep it chill depending how I am feeling.
Wednesday is intermediate bike day, typically about 30 miles. It’s a great way to break up the run days.
You can scale this how ever works for you and for the sports you enjoy. The point is to have a plan that you don’t have to recreate every week. It will make being consistent so much easier. I did a TikTok and Instagram video on this if you want to check it out.