Marathon Training With a Full-Time Job: What Actually Works

You don’t need 12+ hours a week to run a solid marathon. You do need structure, honest pacing, and ruthless prioritization. Here’s a pragmatic approach.

Weekly structure (8–10 hours/week)

• 1 long run (90–150 min) on weekend or day-off.
• 1 quality session midweek (tempo/progression or cruise intervals).
• 2–3 easy runs (30–60 min); add strides 1–2x/week.
• Optional split run: 45–60 min AM + 30–45 min PM to simulate volume without a big single block.

Time-saving tactics

• Pre-block your week: book runs as meetings on your calendar.
• Commute runs 1–2x/week: carry essentials or stage clothes at work.
• Batch strength: 2x/week, 15–20 min (single-leg, core, hips).
• Prep the night before: gear, routes, and fueling ready.

Picking the right workouts

• Tempos/progressions: 20–40 min continuous or 2–4 x 10–15 min with short recoveries.
• Cruise intervals: e.g., 5–8 x 5–6 min threshold with 60–90 sec recovery.
• Long run spice (every 2–3 weeks): last 20–30 min steady/moderate—not all-out.
• Avoid marathon-pace epics if you’re time-crunched; focus on aerobic consistency.

Recovery when time is tight

• Sleep is the best performance enhancer; protect it.
• Easy days truly easy; cut volume before intensity if you’re run down.
• Light mobility 5–10 min most days; stand/walk breaks if you sit long hours.

Fueling and logistics

• Early sessions: light carb + some sodium before; carry a gel for >60 min.
• Long runs: 30–60 g carbs/hr; 12–20 oz fluid/hr with electrolytes.
• Weekday convenience: stash gels, a soft flask, and spare socks at work/gym.

Race prep

• Practice race fueling during long runs and tempos.
• Taper: reduce volume 2–3 weeks out; keep a little intensity, cut the fluff.
• If travel is required, plan one or two “race-day schedule” practice mornings.

Using The Next Race

• Build a time-boxed plan (durations instead of fixed miles when busy weeks hit).
• Track commute/split runs and total time on feet.
• Log fueling and long-run notes to refine your race plan.