How to Train Effectively as a 5 AM Runner

Early mornings work if you protect sleep, fuel smart, and keep sessions focused. Here’s how to make 5 AM training stick.

Protect sleep first

• Aim for consistent bedtime; 7–9 hours total. If you cut sleep to run, performance will drop.
• Reduce screen time 30–60 min before bed; prep gear the night before.

Quick pre-run fueling

• For easy runs ≤60 min: water + small carb (e.g., half a banana or a few chews).
• For workouts/longer runs: 15–30 g carbs before; bring a gel for >60 min.
• Hydrate: a few sips of water with a pinch of salt if you wake up dry.

Best morning session types

• Easy runs with strides: low friction, keep form crisp.
• Tempo/progression runs: controlled effort without needing a big warm day.
• Short intervals: 60–90 sec reps with generous recovery; keep total volume reasonable.
• Save your very longest long runs for weekends unless you can extend sleep.

Warm-up and mobility

• Start slower than usual; add 3–5 minutes of easy jogging + a few dynamic moves (leg swings, ankle circles).
• Strides (4–6 x 15–20 sec) after easy days help wake up the legs.

Safety and logistics

• High-visibility gear and a headlamp; pick well-lit routes.
• Tell someone your route or carry ID; keep volume low if you’re sleep-deprived.

Recovery during the day

• Post-run: carb + protein within 30–60 minutes when possible.
• Walk breaks and light mobility later to avoid stiffening after desk time.
• Caffeine timing: avoid late-day doses that hurt your bedtime.

Using The Next Race

• Schedule key workouts on mornings after solid sleep; mark them in your plan.
• Log pre-run fuel and note energy levels to refine your routine.
• Use strides and short intervals to keep turnover sharp without huge time blocks.