Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In



When You Fail At Following Your Training Plan For Two Weeks

Time to get your head back in the game!

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.


You know how things come up while you’re training and you miss a workout, and then you wonder: Should I redo the whole week? I tend to start a training plan early to account for this before a race. After a series of running-related injuries and issues last year, I decided to focus on a longer base-building phase that I started in November and would wrap up this month. Without a race deadline, I’ve found it difficult to stick to the plan, but by and large, I’ve been pretty good about it.

Until two weeks ago. I was supposed to do a speed day, and I just didn’t have it in me. For whatever reason, I couldn’t hit the target pace. Then I went away for the weekend and missed my long run. That one-two punch in my week’s workouts seemed enough to call for a do-over.

But then I went into the redo week without any pep. Perhaps it was too much fun during that weekend visiting friends—that coupled with a sore calf after a beautiful, if short and steep, trail run over said weekend (head to Forest Park if you’re ever visiting Portland, Ore.!). I really felt more mentally tired than physically.

A chance run with a fast friend (who went nice and slow to stick with me) ended up giving me a pretty good tempo effort, but then I gave into the distractions of a busy week. I didn’t get in any other quality efforts. Oopsy. That’s two bad weeks—in a row.

So here we are at the beginning of the week. I considered another redo, but I don’t think I can handle it mentally, so here are my three ideas to get my groove back:

I’m moving along to the next week in the plan. The workout are very similar. The pace that I couldn’t hit that first day things started to get off track is actually a little slower this week, so it doesn’t seem as daunting. A workout a few days later is faster to make up for it, but I should have a rhythm going by then.

I took a lunch break from writing this week to go to CrossFit. It included seven 300-meter runs along with kettlebell swings, goblet squats and sit-ups. Feels like a good start to the week, since one of my main goals is to keep up with my strength work—and I treat that running as a bonus.

I’m using social media to hold me accountable. I’m putting it out there: I will follow this week’s plan. But more importantly, I’m taking it one day at a time.

Do you have other ideas on how to get your groove back with training? Tweet @WomensRunning and @Nickiontherun with your thoughts (and make sure Nicki is sticking to her plan!)