How to Manage Your Weekly Running Routine With A Busy Schedule

It’s hard enough to stick to a regular fitness routine, and having to do that while navigating pain is exhausting. 

As a physical therapist, when I ask someone how their home rehab program is going, I’m used to hearing the somewhat defeated response of: “I’ve been too busy to do my exercises.”

It’s the rehab version of “I forgot to floss.”

Totally fair in sentiment! We’re all busy with different commitments and some weeks just get away from us.

However, what that statement often signals to me is one of two things:

1. The exercise program I gave is truly too long or unrealistic.
   
   

2. My patient doesn't understand how the exercises are directly connected to reducing their pain and helping them run.
   
   

If your rehab feels unending or overwhelming, it’s not sustainable. And if it’s not sustainable, it won’t work.

This is why I always start by helping people plan out their week.

Step One: Get Clear on Your Running Goals

Ask yourself:
What do I want to achieve in 3–6 months?

Maybe you’re hoping to run a half or full marathon in the fall. Or maybe your biggest goal is simply to run consistently without nagging pain. Either way, your training routine needs to reflect that. NOT what sounds ideal on paper.

Be Honest With Where You Are Now:

• Are you running 1, 2, or 4 times a week?
  
  

• Do you have pain at 1 mile? 3 miles? 6?
  
  

• What’s your weekly mileage right now?
  
  

You can’t ignore pain and keep stacking workouts on top. Your rehab needs to fit into your current training.

Step Two: Plan Around Life First

You don’t need more willpower. You need better planning.

Start with your non-negotiables.

For instance: What days are completely off the table due to work, family, or life commitments?

Plan around those first, not after everything else is squeezed in.

Step Three: Build Your Week with These Summer Base Training Guidelines

🏃 Run Training

• Aim for 4 runs/week, as able.
  
  

• Gradually build mileage over time.
  
  

• Keep 1 long run day (maybe 4–8 miles during the summer).
  
  

• Add a 10–15 minute warm-up before each run to improve mobility and work on key problem areas. (Heads up - this is EXACTLY what my Runner’s Checklist Course helps you do with guided videos of how to test your key problem areas and address them BEFORE an injury happens!)
  
  

💪 Strength Training

• 2x/week, focused on lower body and core.
  
  

• Doesn’t need to be fancy. Just consistent.
  
  

• Avoid heavy lifting the day before your long run if possible (but early on in these summer months, this is a more flexible rule).
  
  

• Even 15–20 minutes is enough when it’s targeted and consistent.
  
  

🚴‍♀️ Optional Add-Ons: Cross-Training

The summer is a great time to leave room for more recreational types of exercise to help you stay mentally and physically fresh:

• Hiking, swimming, yoga, Pilates, biking, etc.
  
  

• But if you’re short on time when it comes to your training seasons, these might be the first to go. Again, this depends on your goals, pain, and how close you are to your goal event.
  
  

What This Really Looks Like

When I start working with a new client in my Return to Run Program, this intentional weekly planning happens on the FIRST call. 

I always sketch out their ideal week. Here’s one I made recently, for example:

Monday – 10 min rehab warm-up + 30 min run (2 min run, 2 min walk)
Tuesday – 45 min strength focused on injury-specific rehab
Wednesday – Rest or optional cross-training
Thursday – 10 min rehab warm-up + 30 min run (2 min run, 2 min walk)
Friday – 45 min strength focused on injury-specific rehab
Saturday – 10 min rehab warm-up + 30 min run (3 min run, 2 min walk)
Sunday – Rest or cross-training

This is a fairly typical plan for someone who is just returning from an extended time off of running for any reason - injury, pregnancy, or for any other reason.

Tips for Runners Recovering from Injury

✅ Focus on quality over quantity.
15–20 minutes of targeted rehab 3x/week is better than a 1-hour random workout.

✅ Don’t skip your warm-up.
A consistent warm-up can be a great way to sneak in additional rehab consistently. 

✅ Track your pain patterns.
Is pain starting after certain workout types? After how long?

✅ Reflect weekly.
Ask: Is this plan working for me? Is it realistic? How do I need to tweak it next week?

Progress > Perfection

The honest truth: You won’t stick to a perfect weekly training plan.

But, here’s the good news: plans can change. 

This type of intentional planning helps you have a framework to go off of, but adjustments are normal.  

I have a framework that’s helping me prepare for my ultramarathon this fall and guess how many weeks I’ve stuck to it perfectly the last two months? 

Once.

I’ve had to modify it for illness, travel, childcare, summer heat, etc. 

Yet I’m still on track with my long distance goals for the fall.

You don’t need to do everything perfectly. You need to do the right things consistently.

I hope you found this article helpful!

✉️ Reply to me directly at [email protected] to ask questions about your personal squat form!

❤️‍🩹 Having pain while running? Download my free 4 Essential Rehab Exercises for Runners! It's a list of exercises I've found most valuable for runners coming back from injury. 

 👟 Ready to get back to running with confidence? Check out my Return to Run Program - a personalized strategy for you written by a Doctor of Physical Therapy and Run Coach.