Baking the Perfect Cake: How to Structure a Running Programme
Ever tried to bake a cake with just one ingredient? It’s a disaster. No structure, no flavour, no result.
Building a running programme is exactly the same — you need a careful balance of ingredients, the right proportions, and the correct “baking” environment to create something that holds together, performs well, and tastes like success on race day.
In this post, I’m going to break down how to build a smart, sustainable, and effective running programme using the exquisitely accurate analogy of baking the perfect cake.
Each component of your training represents an ingredient — some in large quantities, some in small — but all vital for the finished product….
I often think of my role as a Coach as a metaphorical master baker - as managing individual amounts for each component is the ultimate reason why I get the results I do with my Team…
Here’s why:
FLOUR: Aerobic Base – The Foundation of Your Training
Flour is the backbone of any cake — without it, all you’ve got is a soggy mess. In the same way, your aerobic base is the very core of running performance.
It’s the biggest, most essential component of your programme. If you’re not running consistently, you’re not getting better at running. Simple.
This base is built through:
Easy Runs (Zone 2): Low intensity, high reward. These sessions improve cardiovascular efficiency, mitochondrial density, and fat metabolism. They make up the bulk of your weekly mileage and are crucial for long-term development.
Recovery Runs: Think of these as active healing. Short, slow, and gentle — they promote blood flow, reduce DOMS, and keep you moving without adding significant stress.
Long Runs: The long, slow cook. They build endurance, muscular resilience, and mental toughness. Done weekly, they lay down the bricks for race-specific stamina.
If your training plan doesn’t prioritise flour — the running itself — your cake won’t rise. Nor will it actually resemble any form of cake…
You can have the fanciest gym routine or the best massage gun on the market, but without run-specific aerobic development, it’s all icing with no sponge.
EGGS: Strength Training – The Structure and Resilience
In baking, eggs are the binders. Your Luka Modric controlling things in the middle. Your Joe Root at number 3 on the first day at Lord’s.
They hold everything together.
You don’t need them in the same quantity as flour, but skip them and the result is flat, crumbly, and unstable.
That’s your running body without strength work.
Running-specific strength training makes your body durable. It allows your muscles, tendons, and joints to handle the repetitive stress of training over weeks and months. Key benefits include:
Improved running economy – more power, less energy wasted
Increased neuromuscular coordination – helping with form and speed
Enhanced injury prevention – especially in common problem areas like hips, glutes, and hamstrings
When used wisely (2–3 times per week, ideally), strength training becomes your secret weapon. It’s not about bodybuilding — it’s about bulletproofing the rig so it can hold up to the demands of a serious running block.
BUTTER: Mobility – Smoothness and Longevity
Butter gives cake that soft, smooth texture. Without it, the bake is dry and falls apart.
In your training, mobility is your butter — often overlooked, but absolutely essential to hold everything together and keep you moving smoothly.
Tight hips, crusty ankles, locked-up spines — they’ll all lead to inefficient movement and a higher risk of overuse injury. Good mobility allows you to:
Maintain proper form under fatigue
Reduce joint strain during long or fast sessions
Improve stride mechanics and range of motion
Mobility work doesn’t need to be complicated — just consistent. Neglect it, and you’ll find yourself trying to spread cold butter on toast — slow, frustrating, and likely to tear something.
SUGAR: Cross Training – Flavour in Moderation
Sugar sweetens the deal — but too much, and the cake is overpowering.
Cross training is like that: a useful, even enjoyable addition that keeps your cardiovascular engine ticking over without adding more pounding to your legs.
Think swimming, cycling, rowing, or elliptical work. These can:
Add variety to break mental fatigue
Allow for aerobic development without impact
Support recovery when your legs need a break from the road
But here’s the caution: cross training is supplementary. Don’t let it displace your running. It’s a spice, not a staple. Too much sugar, and your cake won’t set properly. Too much cross training, and your running progression might stall.
TEMPERATURE: Recovery – The Cooking Environment
Even with the perfect ingredients, a cake can be ruined by the wrong temperature. Too hot, and it burns. Too cold, and it’s underdone. In running, recovery is your oven temperature — the key to adapting, progressing, and avoiding the dreaded burnout.
Your body doesn’t get stronger during workouts — it gets stronger when you recover from them. Managing recovery means:
Getting adequate sleep and nutrition
Honouring rest days and low-load weeks
Monitoring fatigue levels and adjusting when needed
A good coach or self-aware athlete knows when to dial back.
Feeling sore, sluggish, or emotionally drained? That’s your timer going off.
Adjust the temp. Back off slightly. Let the cake bake just right.
The Final Recipe
To bake the perfect cake — and thus build the perfect running programme — you need every ingredient:
Flour (Running) for substance and performance
Eggs (Strength) for structure and support
Butter (Mobility) for smoothness and resilience
Sugar (Cross Training) for variety and flavour
Temperature (Recovery) to ensure it all comes together without crumbling or burning
Your programme should be running-centric — but NOT running-exclusive.
The best results come from a balanced recipe, measured proportions, and an understanding of what each element brings to the party.
That’s where I come in.
Everyone’s recipe is different - as no one’s taste in cake is the same, right? Therefore, depending on a whole load of individual factors, it’s important to understand exactly what YOUR proportions should look like.
If you want to learn exactly what YOUR recipe looks like to bake the perfect cake for your running goals, feel free to get in touch!
And next time you lace up your shoes, remember: you’re not just training. You’re baking a masterpiece.
Bon appétit 🤌🏽
