Committing to a race means committing to a training plan to get ready. Everything becomes a little more complicated as a parent. We have commitments to change diapers, watch kids during the day, take them to after school activities and on top of all of this we have social and professional commitments. Here is a 12-week training plan for busy parents with some tips to make it manageable.
Where to Start?
Whether running a 5K or 10K, a training program is critical. If you are a new runner, 12 weeks may not be quite enough. But if you have some experience running, 12 weeks may work out for a 5K or 10K race. Consider 16+ weeks for a half or full marathon, all dependent on your experience
Here are five things to consider to get yourself ready for a 12-week training plan:
- Juggling Calendars – no parent has a blank calendar. Start with a plan that works around your schedule. Plan 3-4 runs per week between nap time, daycare, lunch breaks, afterschool activities. Try to stick to it.
- Pressure free runs – spend the first four weeks of this plan getting comfortable and building up mileage at a comfortable pace. It’s better to fit in a shorter, easier run than skipping it completely. Don’t feel pressure to run fast. Fit in that mile before lunch and make up 2 miles later in the day.
- Be Flexible with rest days – I try to plan Sundays as my rest day, but when I know I can’t run on Monday, I will switch those days out. This could be helpful for a sick kids, work deadline, or rescheduled events.
- Share the plan with your family – Creating a shared calendar for your family could be a great way to keep them in the loop on your plans. Share a Google Calendar or buy a paper one for your wall. Mark down your running days. This will not only inform your family of your schedule, but will keep you accountable.
- Be prepared to taper – As you get closer to the race, take advantage of the taper and be mentally ready to slow down your training. When the race is over, training will be over. Be mentally ready.
What are key elements of a good plan?
You can’t cram the night before this test and you can’t expect to run a few miles each week and hit your targets. Every training plan will be different for each runner. You need to figure out what works for you. Make adjustments to the common training plans to fit your needs. Not one plan will work for everyone. Remember your health is key, so make sure you check with a physician before starting any training plans.
Make sure you incorporate long runs, easy runs, and speed work. Long runs build up endurance by running for long distances, easy runs are much shorter distances that help with recovery, and speed work get you running faster for shorter periods. Only easy runs will not help you get faster. I found at least one day of speed work per week really helps on race day. Find a local track, empty parking lot, or trail where you can mark off the distances and run those intervals!
Be aware of the distance you are running today and build a plan that allows you to ease into a training plan. Don’t jump into a 20 mile per week training plan if you are only running a few miles per week. Build a plan to gradually increase your distance.
The 12-Week Training Plan for Busy Parents
- Weeks 1–4: Building the Base – when starting, focus on consistency over intensity. Start with simple, short distances and build off of it. Figure out how to fit runs into your schedule. Be prepared to switch things up for skip a run if needed.
- Weeks 5–8: Building Endurance – gradually increase weekly mileage. Make sure to include speed runs into your plan.
- Weeks 9–11: Peak Weeks – this will be the toughest stretch both mentally and physically. Do what you can to manage your training around family commitments or kid activities.
- Week 12: Taper and Race Week – be ready to cut back your mileage. Don’t over do the mileage at this point. Get excited about your race!
Making it work as a parent
Being able to balance a training plan with being a parent taught me a lot about being persistent with a goal. It’s tough to stick to a training plan. The number of Saturday mornings I woke up thinking about sleeping in are more than I can count. Getting up early to complete my run before it gets too hot was a motivator. It was also a motivator to get my long distance run done so I could spend time with my family. Fitting a run in over lunch break during a workday gives you mornings and nights to be with your family. Find that thing that motivates you and stick to it. The 12-Week training plan for busy parents is more of a mind shift than anything.
If you’re looking for ideas on how to run with kids, check out my blog on bringing your kids with you. Be prepared when the race is over to handle what’s next. I hope you get that PR!