Plan the Plan

As the year draws to a close, many of us are setting our sights on 2025. To make the most of your training and racing, it’s essential to balance ambition with practicality. 

Where your heart pulls you, and where the reality of your time and energy pulls you, can be at odds. For this reason, you need to think carefully about what is the realistic bandwidth you can set aside for training over the next 12 months. What does your work schedule look like? Do you have family commitments or other factors to consider during certain times of the year? 

It is best to jot down these constraints before trying to force races into the puzzle of your life. Training requires sacrifice and compromise, but it should also fit and not become so cumbersome that it removes the joy.

Whether you aim for personal records (PRs), explore new distances, or simply enjoy the journey, the following 8 points synthesise expert advice on designing a race calendar that aligns with your goals, passions, and lifestyle.

1. Define Your Purpose

• Why Race? Not every runner needs to race to find fulfillment. For some, training alone offers sufficient challenge and joy. If you raced extensively in 2024 or are recovering from injury, consider beginning 2025 with no race goals and just unstructured training to recharge both physically and mentally.

• Set Your Intentions: Reflect on why you race. Are you chasing PRs? Seeking adventure in trail ultras or longer swimruns? Let your goals guide your decisions instead of external pressures like social media trends or the ambitions of training buddies. For pairs racing make sure your intentions match!

2. Plan Around Peaks

• Two Peaks Per Year: Most people benefit from targeting two performance peaks—often an early summer and an autumn race. This structure naturally incorporates rest phases during winter and summer, ensuring recovery and base training periods.

• Tailor Cycles to Event Demands: The length and focus of your training cycles should align with the specific demands of your target events:

  • Short-Duration Events: For shorter, higher intensity events, plan for cycles lasting 8–12 weeks. These cycles emphasize speed and anaerobic conditioning.

  • Moderate-Duration Events: For mid-range events like Olympic triathlons, or OW swims, and running races lasting 2–4 hours, cycles typically last 12–16 weeks, focusing on a balance of endurance and threshold development.

  • Long-Duration Events: For longer events (e.g., long-course swimruns, 100K ultras, or Ironman triathlons), allocate 16–24 weeks to build aerobic capacity, muscular endurance, and event-specific skills.

3. Choose A-Goal Races

• Primary Focus: Select 2–4 key events for the year based on their alignment with your goals, fitness level, and the demands of the discipline. The number of A-goal events you can safely target will depend on their duration, intensity, and recovery requirements:

  • Short-Duration Events (e.g., <2 hours): For events like 5K to half-marathon runs, sprint triathlons, or short swimruns, it’s reasonable to aim for up to four A-goal events per year, provided they are spaced adequately for recovery and preparation.

  • Moderate-Duration Events (e.g., 2–6 hours): Events such as marathons, Olympic triathlons, or ultra swims typically require more recovery and preparation. Limit yourself to a maximum of three A-goal events spread across the year.

  • Long-Duration Events (e.g., >6 hours): For endurance-heavy efforts like long-course swimruns, Ironman triathlons, or 100K ultras, focus on one to two A-goal events annually. These events demand substantial recovery and significant training buildup.

• Spread Them Out: Space these races evenly throughout the year to allow for adequate recovery and peak performance.

4. Layer in B-Goal and Tune-Up Races

• Support Your Main Goals: B-goal races serve as fun, lower-pressure events or training events to prepare for A-goal races. For example, a half marathon during marathon training can help refine pacing and nutrition strategies.

• Be Intentional: Include shorter races (like 5Ks or 10Ks) to work on speed and stride turnover. Avoid overloading your schedule; too many races can disrupt training and recovery.

5. Account for Life’s Realities

• Assess Bandwidth: Balance training with work, family, and personal commitments. Consider seasonal factors, such as heat in summer or holiday obligations in winter.

• Factor in Conditions: Match your training environment with your target race conditions. For instance, prepare for a hot race by acclimating to heat or simulate hilly terrain if your race features elevation gain.

6. Include a Dedicated Speed Phase

• Spring Speedwork: Use the spring to focus on shorter, faster efforts. Follow a 1500m to 5K training plan to sharpen speed, which can enhance your performance in longer races later in the year.

7. Prioritize Longevity

• Think Long-Term: Don’t try to cram all your goals into one year. Races will always be there, and taking a measured, step-by-step approach ensures both physical and mental longevity in the sport.

• Listen to Your Body: Pay attention to signals of fatigue or overtraining, and don’t hesitate to adjust your plans.

8. Involve Your Supporters

• It Takes a Village: You don’t do this alone. Involving your significant others in the planning process secures their buy-in.

Planning solely in a digital calendar can present problems. I like to do it on a large wall planner. This gives me a clear view of the timelines and event density. It’s also a visual aid to help me involve others in the planning; identifying constraints and negotiating compromises. When that is done I transfer it to my digital calendar.

By combining thoughtful planning, a focus on your unique aspirations, and a willingness to adapt, 2025 could be your best year yet.