Simple Tips for Running Lifestyles

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Training for a marathon is a major accomplishment, but let’s be honest, finding the time to not only train for the actual marathon, but also balancing out your life,  can feel like a marathon side quest. Between work, family, social obligations, and just trying to have a normal life, following a rigid, one-size-fits-all training plan isn’t always realistic.

The good news? You don’t need to rearrange your entire life to become a marathoner. With a little planning and flexibility, you can create a marathon training support system that actually fits your lifestyle and helps you show up to race day feeling confident, prepared, and still like yourself.

Whether you’re a weekend warrior, a busy parent, a beginner runner, a frequent traveler, or just someone who prefers to keep their calendar under control, this guide will walk you through how to customize your marathon training to work for you, not against you.

Step 1: Select a Marathon Training Plan

Signing up for a marathon is a big deal and you should take into consideration the best options for your training. Whether you’re training for your first marathon or training for the Boston Marathon, you need to make sure you’re on the right training plan.

One thing you shouldn’t do is use ChatGPT to create a training plan for you. AI platforms source data from multiple sources, so ensure your training plan is vetted by a human. There are plenty of other ways to use ChatGPT to support your marathon journey; you can find ideas for using AI for running tips here.

Consider Hiring a Coach or Joining a Community for Support

This guide is to help build a marathon training schedule. This isn’t a guide to build an actual marathon training plan. You should leave writing up a marathon workout plan to a professional! When looking at options for a marathon training plan, ask for referrals from friends, Facebook groups or your local running store. 

• Hiring a coach can help create a schedule built around your life (not someone else’s). Coaches are great (not saying this just because I am one) because they can give you external feedback on friction in your plan or execution. They’re also your primary cheerleader!
• Training groups offer camaraderie and accountability, plus they often meet at consistent times, which can make scheduling easier. Even if you’ve trained for a half-marathon by yourself, training for a marathon alone is a completely different beast. Having others to get through to your race is a valuable experience. If you want the pros and cons of group training vs. solo training, read more here.
• Consider running with a run club if you can’t find a local fully-supported marathon training program. A running club can help you enjoy a portion of the miles with other people. Run clubs are perfect for accountability to run a marathon!
• Virtual groups like Facebook communities or Strava clubs can help you stay motivated, whether you train with a group or on your own. It’s a great place to ask questions about race logistics or general questions.

Tip: If you’re in the Chicago area and want a local running group for summer marathon training, check out Fleet Feet Training! They also offer virtual options with training plans, an app to track your workouts and an online community for support.

Step 2: Define Your Lifestyle Needs

Before you sync up your weeks-long marathon training plan with your calendar, take a moment to audit your life. What does your average week look like?

• Do you work long hours?
• Are your weekends booked solid?
• Do you travel regularly or have caregiving responsibilities?

First off, if you answered yes to any of these questions, you can still train for a marathon. You may need to review your priorities and determine key events to balance out your marathon training schedule.

Start by identifying your non-negotiables. Maybe Sunday is family day, or Mondays are your busiest work day.

When setting up your marathon training calendar, ask yourself:

• Can you run with friends to combine socializing and your training?
• Can you run to some of your commitments, like doctor’s appointments or therapy, to build in training as part of the event?
• Is it possible to bike or walk to work to add in cross-training or overall time on your feet?
• Is your 20-mile run on your calendar? (This is great for visibility for life planning)

Knowing when you’re most and least available will help you design an action plan that supports your life, not overwhelms it.

Find Shortcuts to Maximize Your Time When Marathon Planning

Make time for yourself in other ways to ensure you have time to dedicate to your marathon training sessions.

• Find time in your week by using a slow cooker or finding easy meal recipes.
• Use tools like ChatGPT to help plan your meals for a week or create a grocery shopping list.
• Lay out your running outfit and marathon training gear the night before your long run to ensure a calm morning before your run. This is also a best practice for marathon race day. Going through the process every week during your training regime will give you confidence when race nerves kick in.
• Figure out shortcuts in your daily life, like how to style your hair quickly after a workout.

Step 3: Understand the Basics of Marathon Training

Even a flexible plan still needs to follow some key principles:

• Long Runs: The most critical run of the week, gradually increasing in distance to build endurance.
• Easy Runs: These low-intensity runs are meant to be at a slower pace and help build mileage and muscle memory with less strain.
• Speedwork or Tempo Runs: These runs are meant to be uncomfortable and improve your aerobic capacity and improve your race pace.
• Cross-Training: Activities like cycling, yoga, or strength training that are essential to help balance the impact of running.
• Rest and Recovery: Essential for repairing muscles and improving performance.

While this might seem like a lot, this guide will help find time to get these workouts in. The key is to balance your schedule with what your body can handle and what your lifestyle allows.

Related Post: Learn how to fuel better as a runner after working with a nutrition coach! Check out how to get started and my mid-point check-in with Chef Molly!

Step 3: Choose Your Weekly Running Schedule

Marathon training doesn’t mean running six days a week. In fact, you shouldn’t run six days a week as part of your marathon training schedule! Great training requires balance with various activities. You’ll want to pick a schedule with three to four runs a week and one to two high-quality cross-training sessions over an 18-week schedule. 

Here’s a general guide on how to balance your workouts based on your availability:

• 4 days/week: Ideal for busy schedules. Focus on quality runs (one long run, one speed session, and one easy run). Tack on a quick strength training before or after your easy run session (or maybe later in the day). If you have limited days for running, it’s vital you include strength training!
• 5–6 days/week: A balanced middle ground to add a separate strength training session from your running workouts.

Here is what your week would look like based on a 4 day workout schedule:

• Monday: Easy Run + Strength Session
• Tuesday: Rest Day
• Wednesday: Speed Session
• Thursday: Rest Day
• Friday: Easy Run
• Saturday: Long Run
• Sunday: Rest Day

Here is what your week would look like based on a 5 day workout schedule:

• Monday: Easy Run
• Tuesday: Cross-train
• Wednesday: Speed Session
• Thursday: Rest Day
• Friday: Easy Run
• Saturday: Long Run
• Sunday: Rest Day

Note: These are just examples of what a week would look like for a marathon training calendar. Follow your marathon training plan based on the coach’s recommendation. Choose the number of days that feel sustainable and start there. You can always adjust as your base builds.

Step 5: Plug in Your Key Runs First

Your long runs are the backbone of marathon training to get you to the starting line of your 26.2-mile victory lap. Once you decide which day you’ll do that (often Saturday or Sunday), plug that into your calendar each week. Then, build the rest of your week around it.

Ask yourself:

• Do you need to move a run due to a work trip or family event?
• Would shifting a workout earlier in the week help you stay consistent? 
• Can you swap a cross-training day when life gets busy?

Shifting your workouts around in a different order during the week won’t ruin your training. Keep in mind your training schedule was likely built to help build in recovery after harder sessions. You may be a little sore, but it’s better to get the workout in than not at all.

Training doesn’t have to be perfect; it just needs to be consistent.

Related Post: Look to automate or delegate some of your daily life tasks with these automation tips!

Step 6: Build in Recovery and Rest Days

Rest days aren’t a sign of weakness. They’re a necessary part of your progress. As part of your schedule, include options for active recovery.

Active Recovery for Marathon Training:

• Walking or light hiking
• Foam rolling
• Gentle yoga or stretching
• Easy bike rides

Also, make sure you prioritize your sleep. While it might be tempting to reduce your sleep to pack more into your day, your body needs to hit the REM cycle to properly heal. Get 7-8 hours a night to ensure proper muscle recovery. If you can nap, this will also help as part of your overall sleep health. And as a reminder, skipping rest days increases your risk of injury. 

Related Post: Looking for ways to recover from your long run or your race day? Check out these tips for how to recover post-long miles!

Step 7: Use Tools to Make Scheduling Easier

You don’t need to figure this all out alone. There are plenty of tools to help you stay organized:

• Calendar Apps: Google Calendar is great for color-coding your events and setting reminders. Set recurring reminders for your long runs or reminders to book workouts at the gym.
• Training Program Apps: Apps like Strava or Final Surge are helpful for tracking mileage and syncing with devices. You can also get encouragement from friends by posting your workouts. 
• ChatGPT or AI tools: You can actually prompt tools like ChatGPT to help you understand the purpose of certain workouts, encourage you and determine your training preferences. For tips on how to use ChatGPT for your marathon training program, check out this post.

Safety Tip for Runners – Consider hiding your route when posting on apps like Strava. For more female runner safety tips, check out this post.

Step 8: Be Okay With Adjusting the Plan

Life happens. A skipped run doesn’t mean failure and adjusting your schedule doesn’t erase your progress. In fact, smart runners adapt rather than force a plan that no longer fits. Marathon training should be fun! If it starts to be a grind or is overwhelming, take a step back, reach out to a training buddy or a coach to brainstorm how to make the process enjoyable again. Also, it’s worth checking in with friends on their marathon training schedules to see if you can work out together to mix it up.

Quick Tip: If you miss a run, don’t try to make it up later. Focus on the next important workout instead, like your long run or tempo day. It’s not worth it to make up fitness if you miss a workout.

Make Your Marathon Training Plan Work for You

Your life isn’t on pause during marathon training, so your plan shouldn’t ignore that. By building a marathon training schedule that reflects your real life, you’re setting yourself up for a stronger, more enjoyable training experience.

Show yourself some grace, get creative when needed, and remember that consistency, not perfection, is what gets you to the finish line.

Have a favorite tip for making your training fit your life? Share it in the comments or tag me on Instagram @runwanderwear—I’d love to hear how you’re making it work!