How to Actually Stick to Your Running Plan This Time

May 26

We’ve all been there. Fired up on Sunday night with the perfect running plan, ready to finally be consistent…
And then by Thursday, life happens - and the plan? Out the window. Again.

If you’re tired of restarting, feeling behind, or wondering why this whole “stick to a plan” thing feels harder than the run itself, you’re not alone. The truth is, most runners don’t struggle with the running part - they struggle with the sticking to it part.

Let’s change that.

Here are the key shifts that will help you actually follow through on your training plan - without burning out, beating yourself up, or falling off track every other week.

1. Pick a Plan That Matches Your Life — Not Your Ideal Life

Your training plan should fit you - your schedule, your fitness level, your reality. If your plan requires six early-morning runs a week, but you’re juggling work, family, and haven’t run in six months… that’s a recipe for burnout.

Instead: Choose a plan with flexible structure (like 3–4 days a week) and build in buffer days. Start with walk/run intervals if needed - there’s no shame in meeting yourself where you are.

2. Make the Habit Smaller Than You Think It Needs to Be

We think consistency comes from motivation — but it actually comes from making the barrier to entry ridiculously low.

Instead: Your goal isn’t “run 3 miles” - it’s “put on your running shoes and walk out the door.” If you do that, the run usually follows. And even if it doesn’t? You still reinforced the habit.

3. Stack It With Something You Already Do

Want to make a new habit stick? Anchor it to something you already do consistently.

Example:

Run right after your morning coffee
Put your running clothes on before walking the dog
Reward your run with your favorite podcast

The more friction you remove, the easier it is to stay on track.

4. Track Progress in a Way That Feels Rewarding

Motivation increases when you can see your progress. But it’s not just about distance or pace - celebrate the process.

Try this:

Keep a habit tracker and mark off your runs
Journal how you felt after each session
Share your progress with a friend or online running group (yes, I’d love to cheer you on!)

5. Expect Life to Happen - and Have a Plan for It

A missed run isn’t failure - it’s life. What matters is what you do next.

Instead of starting over:

Shift your run to another day
Shorten the workout instead of skipping it
Let one missed run be just that - one

The plan is a tool, not a punishment.

Final Thoughts

Sticking to your running plan doesn’t require perfection - it requires persistence. Show up consistently, adjust as needed, and don’t wait for the stars to align to start. You’re not “bad at sticking to things” - you just need a system that works with your real life.

You've got goals. You've got grit. And now, you've got a plan that’s built to stick.

Let’s run.

Want a downloadable beginner-friendly training plan to help you get started? I’ve got you. Let me know in the comments or shoot me a message - I’d love to help you take that first step.

Kate Fahey