The biggest challenge in marathon training isn’t the running itself – it’s finding time to run. As your long runs grow, fitting training into your already-busy life catches many first-time marathoners by surprise.
Unfortunately, there’s no magic wand to wave. Consistency is key, and your “WHY” is your most powerful tool. When you’re clear on your marathon goals, you’ll be able to prioritise runs and life more effectively. Read on for practical strategies to help you find your run-life balance.
1. Understanding the time commitment to run a marathon
Training for a marathon has its ups and downs. At the start, your motivation is high, the mileage is manageable, and recovery is quick. It feels straightforward, and you might even be wondering what all the fuss is about.
As the miles increase, you’ll almost certainly hit a dip in motivation. Longer runs will need more recovery time, and finding time to train will start to feel challenging. Balancing running and life will become harder, and this is often when things start to feel overwhelming.
As marathon day gets closer, it may feel like all you do is run, think about running, or try to find time to run. It can become overwhelming and all-consuming – but it doesn’t have to.
Keep some perspective
Perspective is the key. Remember your WHY, focus on what you need to do, and remind yourself that this intensity is not forever. There is an end point – marathon day – when life will feel like yours again. And, you’ll have the sense of achievement and know what it feels like to cross the finish line.
Most marathon training plans are around 16 weeks, but not every week will feel overwhelming. Training is a gradual process. Take it one week at a time, while keeping an eye on future weeks to spot conflicts and challenges ahead of time.
Coach tip: At the start of each week, review your schedule and block out time for your runs, just as you would for important meetings or family commitments. If conflicts arise, adjust early rather than scrambling at the last minute. Planning ahead will make the process feel more manageable and less stressful.
If you’re very busy or need to think further ahead to keep yourself sane, consider mapping out your whole training plan or working a month ahead. If you do this, I still recommend reviewing your plan at the start of each week – this renews your commitment, allows you to adjust, and adds helpful flexibility.
2. Making time for your training runs
I’ve worked with dozens of busy professionals and parents who initially told me, ‘I don’t have time to run.’ I ask them how long they need? They don’t know. I ask them how far they want to run? They don’t know.
The question isn’t about finding time – it’s about making time for the things you want to do. And, knowing what you want to do and why is a big part of this. Let’s assume you have answered these questions; you are training for a marathon after all.
Answer these questions
Be honest with yourself.
– How much TV or social media time could you convert to running time? (Consider swapping for a podcast you could listen to while you run)
– Could you wake up 30 minutes earlier a few days per week?
– What lower-priority activities are currently taking up space in your schedule?
Remember why you signed up for this marathon. Was it to prove something to yourself? To get healthier? To raise money for a cause? Whatever your reason, keep it front and centre when you’re tempted to skip a run.
Coach tip: Write your WHY on a post-it and stick it to the fridge to create a constant, visual reminder. Get a friend to call you when it’s time for you to run.
3. Practical tips for balancing training and life
Plan ahead
Don’t just hope you’ll find time to run – make it concrete. Block out your running sessions in your calendar as non-negotiable appointments with yourself. I recommend planning your long runs at least 2-3 weeks in advance. This is different from the ‘plan ahead’ I mentioned in point 1 – the purpose of that was to map out your whole schedule each week once you have more idea of the other things you need to do. This planning ahead is more about what days you’ll run, what time of day works best, and, most importantly, when you will do your long run.
Coach tip: One strategy I use is the ‘Sunday Strategy Session’. I take 15 minutes every Sunday around 6pm to look at the week ahead and schedule my longer runs, interval sessions and tempo runs or whatever my core sessions are that week. I treat them like important meetings I can’t miss.
Involve others
Your training doesn’t happen in isolation. Talk to your family, friends, or partner about your marathon goals and the time commitment involved. When people understand why this matters to you, they’re more likely to support you.
Consider how you might involve them: perhaps you can meet your partner at the end of a long run, or your family can meet you at certain points with water. Making others part of the journey not only gets you their support but can make the experience more enjoyable. And it can be inspiring for other people to see your commitment and hard work.
Coach tip: I’ve heard people suggest that you get someone to accompany you on your long runs, but they are on a bike. I don’t recommend this. It is soul destroying. If you want to involve your friends and family in your training, focus on strategic support points rather than constant company. For example, on a 20+ mile run, have people meet you at miles 8 and 16 with fresh water and encouragement. These become mental milestones that break the overwhelming distance into manageable chunks. For my first marathon, my well-intentioned mum followed alongside me on a bike for miles, it broke my rhythm and concentration. The best support usually comes at specific moments when you need it most, not as constant companionship throughout the entire journey.
Make the most of your week
Be strategic about when you run. Some of the most popular marathon training strategies I’ve seen are:
- Early morning runs before the family wakes up
- Lunchtime runs (even 30 minutes is valuable)
- Commute runs (run to or from work if possible)
Coach tip: Stack habits to maximise time. Listen to work podcasts, audiobooks, or language lessons during easy runs. Use your running time to mentally plan your day or solve problems. Run to the supermarket, do your shopping and get someone to drive you home.
How much time should you allocate to run?
Understanding your time investment helps with realistic planning. Here’s a broad breakdown:
- Weekday runs: 30-60 minutes (plus time for changing/showering)
- Speed work: 45-75 minutes (including warm-up and cool-down)
- Long runs: Starting at 60-90 minutes, building to 3-4 hours as you approach marathon day
The total weekly time commitment grows from around 3-4 hours in early training to 6-8 hours during peak weeks.
Coach tip: Don’t forget to add 10-15 minutes of recovery time after each run for stretching and refuelling.
Get creative with long run scheduling
Long runs present the biggest time challenge. Here are strategies that work:
– Split a long run into two parts if absolutely necessary (morning/evening)
– Use ‘runnable errands’ – plan routes that let you accomplish tasks
– Schedule social catch-ups as running dates with friends
Coach tip: A popular solution I hear is using Saturday’s as long run day and incorporating Parkrun into it. So, you run to the start, run your Parkrun and then keep going to clock up the miles you need. The only thing to be aware of is to make sure your Parkrun is run at the same pace and you don’t get competitive and over-train.
Protect your recovery time
Recovery isn’t optional – it’s when your body adapts and gets stronger. If you’re busy, you need to be even more intentional about recovery.
Quick recovery strategies for busy people:
– Use a foam roller while watching TV in the evening
– Take 10-minute power naps when possible
– Keep recovery snacks in your car, desk, or bag
– Wear compression socks under work clothes after long runs
– Schedule a weekly bath with Epsom salts
Coach tip: I go to bed half an hour earlier on heavy or long training days. I can’t get to sleep any earlier, but I read my book to relax and the fact I’m lying down is beneficial as I am resting my body more than when I’m sitting. I find as my training builds, I feel uncomfortable sitting for long periods, so getting into bed really helps me. Sometimes I go to bed and read for 30-60 minutes in the afternoon after a long run, just to get complete rest that I can’t get when I’m sat around.
4. Adjusting as mileage increases
As your training progresses and runs get longer, you’ll need to make adjustments:
Delegate more. This is the time to ask for help. Can someone else handle supermarket shopping this weekend? Are you able to swap childcare with another parent or arrange a play date at a friend’s house? Can you temporarily reduce commitments?
Batch tasks. Prepare meals for the week in one go. Lay out running clothes the night before. Small efficiencies add up.
Rethink weekends. Your long run will consume a significant chunk of your weekend. Consider:
- Running early to keep the rest of the day free
- Moving social plans to weekday evenings
- Combining social time with recovery (invite friends over instead of going out)
Coach tip: plan your long run meals in advance so you aren’t tempted to eat too much or unhelpful things. When I prepare my meals for the week, I include my long run day. So, I prep on a Saturday when I’m running long on Sunday. Or, if I want to run long on the Saturday I prep my meal the Sunday before with my weekday meals.
5. When you feel like giving up
Nearly every marathoner hits a point where they question if they can keep balancing it all. When this happens:
1. Revisit your WHY
2. Look back at your training log to see how far you’ve come – pick out the wins, the moments where you overcame a challenge, a note that takes you back to relive a moment
3. Connect with other runners who understand – there are some great Facebook groups you can join, or find a local running club or someone else locally who runs and is happy to ‘debrief’ with you
4. Talk to a coach (like me) who can help you adjust your plan or gain perspective when you need it most.
5. Try the ‘Just 10 Minutes’ technique. When your motivation feels at rock bottom, commit to just 10 minutes of running. Once you’re moving, you’ll often find the momentum to continue. I’ve seen this simple mental reset work countless times – the hardest step is always the first one out the door.
Coach tip: Create a ‘marathon motivation’ playlist with songs that energise you and listen to it only during runs when you’re struggling mentally. Your brain will start to associate these songs with pushing through difficult moments, creating a powerful psychological trigger when you need it most.
6. Making time to run: the bigger picture
Making time to run isn’t just about completing a marathon – it’s about proving to yourself that you can commit to something challenging and see it through. The skills you develop in time management, prioritisation, and commitment will transfer to every area of your life.
The biggest transformation in running a marathon isn’t just physical – it’s discovering your capacity to make time for what really matters, even when life feels overwhelming. When you cross that finish line, you’ll carry with you the unshakable knowledge that you can do hard things.
Coach tip: Through coaching, and my own training, I’ve noticed that those who succeed don’t necessarily have more time – they have more clarity. The runners who finish their first marathon aren’t those with empty calendars; they’re the ones who decided their training mattered enough to prioritise. Your marathon journey is teaching you to take control of your time rather than let it control you. This knowledge will serve you long after you’ve collected your medal.
You’ve got this. One step, one run, one week at a time.
I work with first-time marathoners, new runners across all distances and runners who struggle with fitting their training into their daily life. Book a free call today to find out how I can help you create strategies to take you to the finish line on marathon day.
