Are You Running What is on the Calendar?

Train Smarter, Not Just Harder

We’re a quarter of the way through the season, and your training habits are starting to take shape. Some may be serving you well, while others might need a tune-up. This is a great time to pause and take stock of your progress.

Your training plan is not just a list of suggested workouts. It is a carefully designed roadmap meant to help you build fitness, stay injury-free, and arrive at the start line feeling strong, confident, and ready to go.

Why the Plan Matters

Every workout has a purpose:

• Long runs build endurance
• Intervals/Speed workouts develop strength and speed
• Recovery and cross-training promote balance and injury prevention
• EZ runs, cross-training, and rest are built into many workouts to support recovery—don’t skip them

Ignoring the “easy” days or reshuffling workouts without intent can derail your progress. Asking your available coaches for tips is a part of your training package. Utilize the Coaches!

One Quarter Down, Let's Take Stock

Ask yourself:

• Am I showing up for most key workouts each week?
• Am I treating recovery days as seriously as the hard ones?
• Do I understand “the why” behind the workouts?
• Have I missed more than a week or two without adjusting the plan?

If the answer to any is “not really,” don’t stress—but do reset.

How to Recommit (Without Overdoing It)

• Don’t play catch-up.
  Rejoin the current week—don’t try to “make up” skipped sessions.
• Prioritize what counts.
  When pressed for time, focus on the amount of time. Getting something is, is better than skipping all together.
• Listen to your body.
  Hot, humid weather may delay your recovery. Adjust your effort levels accordingly.
• Flex for real life.
  Traveling or celebrating? Shift your workouts thoughtfully.
  Not sure how? Use your coaching staff—we’re here to help.

Stay Connected and Accountable

• In-person athletes: Lean on your training group for motivation. Show up, support each other, and stay consistent.
• Virtual athletes: Use Facebook or Final Surge to log your workouts, post progress, or try to find a workout buddy.
• Fleet Feet Chicago offers weekly fun runs—great for adding a social boost to your schedule and meeting fellow athletes.

Progress Over Perfection

Nobody hits every workout. Life happens. What matters is how you adapt and how honest you are with yourself.

• Check your schedule.
• Reflect on your effort.
• Make minor adjustments if needed. Note that some of the Final Surge Workouts may say “Cross Train OR Easy run.” Choose the one that reflects how your body is feeling. Some individuals do better with more cross-training, while others may benefit from more easy, slow miles. If you are not sure, reach out to your Coaches. 

As we move into the heart of the season, remember this: the goal isn’t perfection—it’s progress with purpose. Your training plan is flexible, but it only works if you stay engaged and intentional. Whether you’re crushing every workout or just getting back on track, recommitting now sets the tone for a strong finish. Stay consistent, stay curious, and don’t hesitate to lean on your community and coaches. The work you put in today is what carries you across that finish line tomorrow—so check your calendar, trust the process, and keep showing up.