As I’ve lamented in nearly every training diary entry, not everyone is able to rework their whole life around their training plan. Sure, there are roadblocks like injury and illness, and then you’ve got personal priorities—I skipped a run last week because of a surprise FaceTime from an old friend.
Training for a marathon is a significant commitment that requires careful planning and execution—and the ability to make the most of your limitations. Let me be your authority on being irresponsibly busy, maybe a little lazy, and terrible at sticking to plans, yet still running a marathon every year. Here are my mental hacks to strategize a running plan when you’re short on time and motivation.
The basics of a training plan
The general consensus is you should follow at least a 14- to 16-week training plan, with 18 to 20 weeks being preferable.
Even if you need to deviate from your training plan, or you need to skip straight to week four to cram your training in, you still need to have a plan in the first place. Here’s my guide to properly choosing a training plan suited to your lifestyle, running experience, job commitments, and race goals. But after picking your plan comes the hard part: Sticking to it, even when nothing is going right.
So, how can you run a marathon with minimal training? Well, it depends—how do you feel about being too sore to use the toilet the next day? If you’re determined to do it, here’s the least you can get away with without seriously risking injury.
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Start with a base. You should be able to run 3 to 5 miles comfortably before beginning a plan. If you can’t, spend a month building up to this level. You can try jumping into a training plan weeks ahead of your current fitness level, but then you might hurt yourself or burn out before making it to the marathon starting line. Be honest about your base and go from there.
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Prioritize long runs. Your weekly long run is non-negotiable. If you aren’t able to run at least 16 miles at least two weeks before the marathon, I wouldn’t try to run that marathon.
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Squeeze in training runs. Aim for two more runs per week at a minimum. One should be a medium-long run (starting at 4 to 5 miles and building up to 8 to 10), and one can be an easy 3 to 4 miler.
That’s the absolute barebones of marathon training. Now, here’s how you can build off that to get away with marathon training on the bare minimum.
The “I’m busy and inconsistent” strategy
I would love to be a running influencer who can afford to orient my decisions around long runs, but that’s simply not the life I lead. (Yet.) (Nike, if you’re reading this, shoot me an email.) Until then, the “I’m busy and inconsistent” approach is all about honesty and self acceptance. Follow these tenants whenever you’re training for a marathon on the bare minimum.
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First and foremost: Prioritize the long run. I’ve said it before, and I’ll keep saying it. If you only do one run a week, make it the long run. It’s the most crucial for marathon preparation.
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Be flexible. Some runners are rigid about which days of the week correspond to how far they run. Personally, I look at my weekly schedule and work backwards from there. This means that sometimes my classic Sunday long run is actually a Tuesday long run. The exact day or order of your runs won’t matter as much as getting the runs in.
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Time over distance. On busy weeks, focus on time spent running rather than distance. A 30-minute run is better than no run at all. Thinking “time over distance” will help you strategize runs across the board, especially when you have to shorten individual runs to squeeze
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Something is better than nothing. Can’t fit in a full run? Do a 10-minute jog when you can—or even multiple mini-runs throughout the day. It’s not ideal, but it’s better than nothing.
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Don’t overdo it. While you need to prioritize your weekly long runs, it’s still unwise to increase your weekly mileage by more than 10% at a time. If you have to skip a long run, you may want to shuffle long runs around so you aren’t jumping from 10 to 18 miles (for example) on back-to-back weekends.
Final word to the wise
Remember, everything I’ve shared today is about the bare minimum. Most marathon runners are not “bare minimum” people. You’ll be more comfortable and less likely to injure yourself with more training. But if life gets in the way and you need to cut corners, focus on gradually building your long run and getting in at least two other runs or cross-training sessions per week.
Even if you had planned to stick to an ambitious training plane, sometimes the bare minimum is all you have. Illness, injury, surprise parties—life happens. When it does, don’t sweat it. Listen to your body. If you’re feeling pain (not just normal soreness), take a break. It’s better to arrive at the start line slightly undertrained than outright injured.
Now lace up those shoes and get moving. Or don’t! Be lazy! There’s always tomorrow, right?