Scheduling Workouts Within Each Week
Try to shuffle the days within each week to fit your lifestyle and schedule, but avoid “loading” up missed workouts from other weeks to “make up for it.”
Be sure not to have two consecutive general strength or specific strength days during the week. For example, it is okay to follow a general strength day with specific strength the next day, but avoid having two general strength days in a row.
It is okay to have two consecutive interval days within the week on occasion, since that replicates some race weekends in the winter where you race both Saturday and Sunday. However, a majority of the summer training should allow for at least one day of recovery between hard Level 4 or 5 interval sessions.
If you have a workout that utilizes the upper-body heavily (such as double-poling or specific strength) try to focus the next workout on the lower-body (running, cycling) to ensure proper balance and recovery.
If you have the opportunity to train with other people, feel free to change your workout schedule around so that you can have partners to train with. Sometimes there is more value from what you can learn from other athletes than following a plan perfectly.
Scheduling Workouts and Training Twice-a-Day
When time conflicts arise, or during high-volume training weeks it can be most convenient to have two workouts in one day. It is important to follow proper protocol with multiple workouts in a single day.
It is better to schedule only one interval session per-day. Try to make the first workout of the day the interval session, and plan the second session to be a strength or distance workout.
Be sure to allow at least 3 hours between the end of the first session and the start of the second session.
Always allow at least 48-hours between each strength session
Always allow at least 48-hours between each interval session
It is a good idea to schedule the “off” day after very hard efforts, race days or race weekends with travel for recovery.