Can You Use Run Commuting as Marathon Training?

Run commuting can boost volume without eating your evening. Use it wisely to avoid overuse and make it marathon-specific.

How to structure run-commute weeks

• 2–3 commute days/week is plenty for most; keep at least one fully easy day.
• Treat AM + PM as a double: e.g., 5–7 mi AM easy, 3–5 mi PM very easy.
• Put your quality workout on a non-commute day (or AM only with PM rest/light cross-train).

What counts as quality

• Use one commute day for light strides or short hill sprints (post-AM run) once a week.
• Keep true workouts (tempo/threshold/progression) separate from commutes to stay sharp.
• Long run remains your key marathon session—do it outside the commute structure.

Pacing and terrain

• Commutes should be mostly easy (RPE 5–6/10); resist racing the clock.
• Pick safe, consistent routes; avoid heavy stops/starts if possible.
• If you must carry a pack, keep it light; adjust pace/effort upward slightly to account for load.

Fueling and logistics

• AM: small carb + some sodium before; bring a gel if >60 min.
• PM: eat a real lunch; carry a small flask/gel for longer routes.
• Stash spare socks, shirt, and basic toiletries at work; rotate shoes if you can.

Injury risk management

• Increase commute volume gradually; watch calves/Achilles if you wear a pack.
• Strength 2x/week (short sessions): single-leg, hips, core.
• If fatigue builds, drop the PM leg to recover.

When to avoid run commuting

• During peak long-run weeks if you’re already near your limit.
• If routes are unsafe in the dark/traffic—prioritize safety over volume.

Using The Next Race

• Log AM/PM legs separately to track total load.
• Tag commute runs and monitor how they affect key workouts/long runs.
• Keep long runs and workouts visible so you don’t overload commute days.