The Runner’s Untraining Plan

Some runners are free spirits and find training plans too restrictive. Some are by-the-book training-plan devotees who love the structure of knowing what every mile of a training cycle will entail.

I fall firmly into the first camp. I’ve been known to take a one-size-fits-all training plan and swap days around to fit my needs and body. I’ve gone through weekends (pre-kids, of course) where I essentially rolled out of bed, chugged some coffee, grabbed my keys, and spontaneously ran as far and as fast as I fancied.

But even free spirits want structure sometimes. Enter untraining.

That spontaneous-running-adventure life

What’s untraining? Instead of either a set-in-stone training plan or completely freeform casual-running, you work out a set of principles or guidelines to shape your week in runningย using your big-picture goals as a baseline.

How and When to Untrain

A good untraining plan starts with specific long-range goals. It might take some experimentation to settle on the process goals and guidelines that work for you, and they will vary according to what your long-term motivation is.

Say you want to get to a marathon start healthy and race it to the best of your ability. For instance, I’ve cramped in the same muscles for six marathons now, so I know that strength training is worth more than a little extra mileage, for me.

Or, maybe you want to use running to build connections in a new city; you’d start by looking for a group run and go to those workouts, or find a weekend fun-race series where you can show off your costume ingenuity.

Perhaps you’re not training for a specific race, but want to stay in good enough shape that if an impromptu half-marathon came up, you’d have the fitness to enjoy it. You might stick to doing a long run and some speedwork each week, and have a weekly goal of running 30 or 35 miles a week, but besides those general goals, the exact days and distances are flexible.

Or let’s say you’re pregnant and the end-gameย is to have a healthy mom and baby rather than an outstanding race. You might give yourself an untraining plan of running with a friend every week, stretching and meditating for 10 minutes at night, and doing some other cardio thrice a week.

You could, if you’re experienced, even untrain for a race. In fact, I’m doing that right now to train for a May half marathon, even if what I’m doing is closer to a written plan than not. I have a full-time job and a kid whom I’d like to actually see awake during the day, so I came up with an untraining plan that accommodates those priorities.

My untraining guidelines and weekly process goals for a May half marathon:

  • Try to get to Monday night speedwork. (I love the endorphin rush from Monday night speedwork.)
  • Do a long run every weekend and a tempo run sometime during the week.
  • Do some form of strength or #extrasalt twice a week, whether that’s a Body Sculpt class or MYRTLS.
  • If you have time for only two miles, do the two miles. (Three miles used to be my threshold minimum, but I realized that I was skipping too many times because I thought I didn’t have time to run three miles so why run at all?)
  • Hit 30 miles per week consistently.
A little speedwork, a little social running. #untraining

Does Untraining Work?ย 

I’d give untraining a resounding two thumbs up. I stuck to some version of this for two goal half marathons last year and managed to PR both times!

It doesn’t always work out the way I planned, and I don’t always meet all my little goals, but if I miss a day while untraining it gives me less anxiety than if I miss a key workout on a training plan.

To some extent, many runners already run like this anyway. If you have a big event for work or school and a big workout on the same day, you might shuffle things around to fit your schedule. Life gets busy; for most of us, running is supposed to fit comfortably into our lives, not the other way around.

But wait! When should you not use untraining?

You shouldn’t untrain, for instance, if you want to race a totally new, longer distance than you’ve done before. Or if you are prone to Bertha-ing workouts due to anticipatory pain. Or if you prefer a set plan, or working with a trusted coach to come up with your training plans. Those are some of the situations where I’d be more cautious about putting my trust in untraining.

If, however, you are a free spirit like me, and feel like tinkering with untraining, go forth and frolic and have fun!

Have you ever untrained?

Tropical transplant to the chilly Northeast. Professional writer and researcher, cantankerous editor, mom to two! inquisitive children, asker of inconvenient questions.

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  1. I’ve definitely untrained before, early on in my running that is what I did. My weeks typically consisted of 3-5 weekly runs, 2-3 strength sessions and for a solid year or 2 one of my runs most weeks was a 5k or race. It was stress free and I enjoyed it and I think that postpartum this will be my plan for a while. Small goals, a little structure but something flexible enough that I’m not stressing myself out. Eventually I will get back to more structured training with my coach but I don’t have intentions of that for a while, I think untraining is a great way to base build, gain consistency and find the joy in running without stress again!

    Can’t wait to see your work pay off for the half in may! Also kudos on doing speed on Mondays- that is like the one day that I feel like it’s a recovery run or rest day for me, mentally nothing else fits!

  2. Love this. I am normally a “pick a plan and follow it to a T” person, but since injury has jacked up my plans, I am going with much more of a go with the flow attitude between now and race day.

  3. Team Untraining! After following a training plan pretty strictly for most of last year, I’m now untraining for a half marathon in may, too. You’ve been killing it with the speed sessions this season – excited to see how your half goes!

  4. I am totally with you on this! I have followed an untraining training plan for the last several years. It works when you have to schedule your running around kids!

  5. I am totally on Team Untraining as well! A looser, more free-flow philosophy keeps it from making me spiral into guilt when I don’t do something on a certain day- I love the one day tempo, one day speed, one day long, throw in strength plan. That is essentially my plan all the time ๐Ÿ™‚