The first step to balancing marathon training with a busy lifestyle is to pick a training plan that actually fits your schedule. It’s easy to get swept up in the excitement and choose a plan that asks for 6 days of running each week. But let’s be honest, if you’ve got a 9-to-5 job, kids to care for, or other commitments, that might not be realistic. Start by assessing how many days you can truly dedicate to running. If that’s only 3 or 4 days, that’s okay! Be honest with yourself about what you can commit to, and stick with a plan that fits those parameters. Any extra runs you get in are just bonus mileage!

Plan Week-by-Week to Stay Flexible

Instead of focusing on the entire training cycle, break it down and take it one week at a time. Life throws curveballs – maybe you’ve got an evening work event or your best friend’s birthday party. I like to prioritise my runs week-by-week and adjust as necessary. If I know Tuesday is going to be busy, I’ll make that my rest day and shuffle my runs around accordingly.

Being flexible helps you keep your social life intact without stressing about missing one workout. The goal is to get the miles in, but when you do them can be up to you.

Key takeaway: A plan that works with your life, rather than against it, is the key to long-term success in marathon training.

Consistency is Key, But Don’t Stress

Yes, consistency is super important when it comes to marathon training. If you’re constantly skipping workouts, you’ll start to feel underprepared as race day approaches. However, it’s important to remember that one missed workout won’t ruin your entire training cycle. If you’re really pressed for time and can’t squeeze in the entire workout, do what you can. A shortened workout is better than no workout at all!

One trick I like to use is setting a “minimum mileage” for the day. If I’m supposed to run 6 miles, but only have time for 2, I’ll get those 2 miles in. It’s better than skipping it completely, and it keeps you in the habit of training.

Double-Up: Use Two Training Plans

Here’s a little trick I learned over the years: follow two marathon training plans! I like to follow a more advanced plan for my normal weeks, but I keep a beginner plan as my backup. This way, on really busy weeks when life just doesn’t cooperate, I can switch to the beginner plan for a few days. It keeps me on track without the stress of missing multiple workouts.

Having a backup plan ensures that I still feel like I’m progressing, even during hectic times. The beginner plan is my “bare minimum” guideline, and it’s been a life-saver during busier weeks.

Fitting training into a busy life

Break Up Your Runs

Another time-saving hack I’ve picked up is breaking up my runs into smaller chunks. Let’s say I have an 8-mile run scheduled for a Wednesday evening, but my schedule is packed. Instead of missing the run completely, I’ll split it into two. I’ll do 3 miles in the morning and 5 miles in the evening. This way, I’m still getting in my mileage, but I’ve spread it out over the day.

Breaking up long runs may feel unconventional, but it’s a great way to keep progressing without carving out massive blocks of time. Plus, it’s less mentally draining if you’re tackling it in smaller pieces!

Embrace Early Mornings

This tip comes courtesy of Emmerdale’s Tony Audenshaw (yes, I fan-girled). When I asked how he managed to fit marathon training into his filming schedule, his advice was simple: “I just get up earlier.” It sounds basic, but it works!

Even if it’s just a quick 2-mile run, those miles add up. A 2-mile run every morning might not seem like much, but that’s an extra 10 miles per week and 40 miles per month. Morning runs also give you a mental boost, setting a positive tone for the day ahead.

Run Commutes: Sneak in Extra Miles

Running to and from work might not be an option for everyone, but it’s worth considering if your commute is manageable. When I didn’t have a car, I would run 5k to and from the train station every day. It was a brilliant way to fit in my training without taking up extra time.

Even if your commute isn’t long enough for a full run, you can always park further away or get off the bus a few stops early to add some mileage. Every little bit counts!

Runch: Maximise Your Lunch Break

We’ve all been guilty of aimlessly scrolling through our phones during lunch, but what if you used that time for a quick run instead? A “runch” (running during lunch) is a great way to squeeze in a few miles during the workday. Plus, it gives you an energy boost for the rest of the afternoon.

Running at lunchtime not only helps you stay on track with your training, but it’s also a great stress-reliever and a break from sitting at your desk.

If You Want It, You’ll Find a Way

At the end of the day, the biggest tip I can give is this: if you really want to fit marathon training into your life, you will find a way. It might take some creative scheduling, but it’s doable. If you don’t want it, though, you’ll find an excuse. Motivation and commitment are the keys to succeeding in marathon training, even with a busy lifestyle.

By following these strategies, you’ll be well on your way to crossing that finish line – without sacrificing your social life!