bad training looks a lot like... good training

Jane and Fiona, two runners, both of similar talent, dedication, and commitment, are grinding away at their training. They're logging similar miles, sweating through intervals, and doing their best to prepare for their half marathon race day. But over time, one runner starts consistently outperforming the other. Why? It’s not about who works harder, but who works smarter. And smart training often looks deceptively similar to generic cookie-cutter plans—until the results roll in.

Here’s why.

What Separates the “Good” from the “Bad”?

At a glance, all training might look the same—miles logged, intervals run, long runs tackled. But peek under the bonnet, and you’ll see the difference: tailored training plans that focus on the right frequency, variety, intensity, duration, and periodisation always outperform cookie-cutter programs.

Let’s break it down.

1. Personalisation over one-size-fits-all

No two athletes are the same, so no two plans should be. Effective training accounts for your goals, current fitness level, training age (previous sports history), lifestyle, and even past injuries.

A runner preparing for a hilly marathon needs more hill work than someone targeting a flat 5K. Similarly, runners with demanding schedules outside their running, need recovery and adaptability built into their training.

Generic plans? Of course they can be effective, they are usually well researched and I've used plenty myself to decent effect. They can work but rarely address the nuances of your body or goals. Research consistently shows that personalising training reduces injury risks and improves long-term results. I have benefitted myself from basing my training on a number of generic programmes and adapting them with the support and guidance of my own coach.

2. The Magic of Periodisation

Your body thrives on balance—pushing hard followed by recovery, easy runs interspersed with tough sessions. Periodisation means structuring your training into cycles, such as base-building, intensity peaks, and tapering, all designed to maximise performance on race day.

A generic plan might give you variety, but without strategic progression, periodisation and deliberate tapering, you’ll plateau—or worse, burn out.

3. Recovery Is Training Too

It’s easy to think that more work equals better results. But effective training doesn’t just challenge the body; it lets the body adapt. That’s where rest days, deload weeks, active recovery and even hitting the sofa over hitting the shops (I love that excuse most weekends) comes in. Runners who neglect recovery may see short-term gains, but are at a much higher risk of injury.

4. Quality Over Quantity

Not all miles are created equal. Logging endless miles without incorporating key workouts like intervals, tempo runs, or hill repeats might feel productive but won’t drive meaningful improvement. You may maintain a certain level of fitness, but effective running is about combining stressors to meet the needs of your event and goals. Tailored plans focus on quality sessions designed to improve your speed, endurance, and mental toughness in the right quantities based on where you are now and where you need to get to, within the time to get there.

Why “Bad” Training Feels the Same (Until It Doesn’t)

Both generic and personalised plans can leave you tired, sore, and even frustrated at times. That’s the nature of training—it’s hard work. But while good training challenges you strategically, bad training challenges you randomly, leading to stagnation or setbacks.

The real kicker? The results only diverge weeks or months down the line. Good training builds steadily toward your goals, while bad training eventually hits a wall of underperformance or overtraining and burnout.

How to Spot (and Fix) Bad Training

Here are some telltale signs your running plan might need an upgrade:

• It’s too rigid. A good plan evolves based on your progress and needs. If you’re blindly following a schedule despite fatigue, injuries, or other setbacks, it’s time to reassess.

• It’s generic. If your training plan doesn’t reflect your specific goals, speeds to hit, weaknesses, or lifestyle, it’s leaving gains on the table.

• It lacks variety. Running the same pace and distance every day won’t cut it. You need a mix of speed, endurance, strength based efforts, s&c and recovery runs tailored to your goal.

  
  

Final Thoughts

Good training and bad training can feel eerily similar in the moment. Both involve hard work, discipline, and sacrifice. But the results? Worlds apart. Personalised, strategic plans that consider variety, intensity, recovery, and your unique goals will always triumph over one-size-fits-all approaches in the long run. We don't all need to be super goal-driven and that's fine of course and in that instance, running on what feels right is just what we need. But when it comes to performance most of us can't benefit from what elites have at their disposal; time, psychologists, lactate monitoring, nutritionists etc. But what we can do to mimic their habits is follow a plan that is personalised, flexible and adaptable.

If you’re not seeing the progress you want, don’t just train harder —train smarter. And remember: sometimes, the best training plans look deceptively simple. That’s because they are in tune with the runner's needs, often taking the unnecessary away and focussing on what matters and can be controlled. Finally, don't compare your training to anyone else's. We're all on our separate paths, and as this blog title suggests, bad often looks like good and you might not be able to tell the difference. But when it comes to your own training planning, make it work for you.