This week marks the first week of my Amsterdam Marathon training cycle.
I ran six times this week: four easy runs, one interval run (4 times 2 minutes at high intensity), and one long-distance run.
The frequency this weekis more than usual, so i kept the duration of the four easy runs to be relatively short.
In total, I ran 55 kilometers this week.
What I want to talk about this week is how to find time to run in a busy life.
I've been running marathons for three and a half years and have completed four marathons. However, my weekly mileage during previous training cycles wasn't very high. For my first marathon, I averaged about 30 kilometers per week. In my most recent training cycles, my highest weekly mileage was around 65 kilometers, but only for two weeks. The rest of the weeks were under 50 kilometers.
On one hand, you actually don't need a huge mileage to complete a marathon. With moderate mileage, you can even finish it with a decent time, given that you train in a proper way.
On the other hand, if you want to achieve even better results, you still need to build up the mileage.
In this new training cycle, I aim to gradually increase my mileage. I plan to reach a maximum weekly mileage of 75 kilometers over three months, increasing slowly.
How can I find more time to run then?
For example, a 60-kilometer weekly mileage could be arranged with a 20-kilometer long run on the weekend and four 10-kilometer runs during the week, which takes about one hour each day. Plus warm-up and cool-down, it leads to about 1.5 hours per day.
If I were a professional athlete, I wouldn't have to worry about the time, since running would be my job, which is so enviable!
However, most of us has a normal life, like working from nine to five; If you have children, you also need to spend time with them; plus various other chores and social activities.
How do you find time to run on such busy workdays? There are two key points: time budgeting and prioritizing.
First, calculate how much free time you have each day outside of work and family responsibilities.
For me, I have three potential slots for running: (1) before my child wakes up (7 am), which means getting up at 5:30 am; (2) after my child goes to bed (8 pm), when I can run for an hour; (3) during work breaks, like lunch. Note that the first and second options conflict: if I run at night, I can't go to bed early and thus can't wake up early.
I usually run at night. Additionally, I’m fortunate that I can work from home two or three days a week, so I sometimes run at noon too.
Morning runs are actually a better option. The temperature is lower, air quality is better, and you feel more refreshed in the morning compared to the evening when you might be tired from a busy day. Running in the morning can make you feel good all day long. If you can manage to wake up early, this can a better option.
Some people feel they have no time to run. In my opinion, if you plan well, you can always find time.
Whether or not you can find time for something depends on how much of a priority it is for you. Generally, work and family are more important than running. In the remaining time, if socializing or scrolling through tiktok is more important to you, then you won't have much time left for running for sure.
If running is an essential part of your life and you have clear, ambitious goals, you'll naturally give running enough priority. You'll be more willing to set aside less important activities, freeing up time for running.
