Here are my mental hacks to strategize a running plan when you’re short on time and motivation.
So, how can you run a marathon with minimal training?
Well, it dependshow do you feel about being too sore to use the toilet the next day?
Start with a base.You should be able to run 3 to 5 miles comfortably before beginning a plan.
If you’re free to’t, spend a month building up to this level.
Be honest about your base and go from there.
Your weekly long run is non-negotiable.
Squeeze in training runs.Aim for two more runs per week at a minimum.
That’s the absolute barebones of marathon training.
The “I’m busy and inconsistent” strategy
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.
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.
On busy weeks, focus on time spent running rather than distance.
A 30-minute run is better than no run at all.
Do a 10-minute jog when you canor even multiple mini-runs throughout the day.
It’s not ideal, but it’s better than nothing.
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.
Illness, injury, surprise partieslife happens.
When it does, dont 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.
There’s always tomorrow, right?
