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Training for a marathon can be a massive commitment, but not every marathon runner can rework their entire life around a training plan. There are physical roadblocks like injury and illness (which can be difficult to handle, but which aren’t insurmountable). But you’ll also face mental obstacles, like the difficulty of giving up your precious free time. (I skipped a run last week because of a surprise FaceTime from an old friend. I’m happy to have heard from her. I’m stressed to have missed a run.)
After running six marathons, I know that training for a race requires careful planning and execution—and the ability to make the most of your limitations. If you’re struggling with that latter part, consider me an authority as the laziest marathon runner you know. It turns out you can be irresponsibly busy, maybe a little lazy, and terrible at sticking to plans, yet still run a marathon without injuring yourself.
Here are my mental hacks to strategize a running plan when you’re short on both time and motivation.
The basics of a marathon 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 everything 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.
Even once you have a plan, how can you run a marathon with minimal training? It depends—how do you feel about being too sore to sit down 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.
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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 beforehand, I wouldn’t even bother trying to run a marathon.
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Squeeze in training runs whenever you can. 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 it: the absolute barebones of marathon training. Now, here’s how you can build on that to further prepare yourself without going all-in.
Invest in proper running gear
If you’re going to try to eke out a marathon, you don’t want to sabotage yourself with worn-down shoes or chafing-related setbacks. Here’s the basic gear you’ll need to help be the laziest marathon runner possible:
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Proper running shoes. Think trusted brands like Hoka and Nike. Personally, I’ve been rotating shoes between the Saucony Endorphin Speed 5 and Brooks Ghost Max 3, so that I don’t risk a single blister before race day.
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A running belt. You’ll have a more enjoyable run if you’re not stuck holding your phone or listening to your keys jangle. The two big names in running belts are the SPIbelt and FlipBelt, and you can’t go wrong with either one.
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A fitness trackers or GPS watch. I’ve run plenty of races without a smartwatch, but during training, they can make a world of a difference—particularly when it comes to pacing myself. Serious runners benefit from advanced metrics in $300+ GPS watches, casual runners can opt for a no-nonsense budget option like the Garmin Forerunner 55.
Follow 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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Keep prioritizing long runs. If you’re going to skip some runs, you cannot afford to skip your long run.
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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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Focus on 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.
A final piece of advice
Remember, everything above is about doing the bare minimum. Most marathon runners are not “bare minimum” people. You’ll be more comfortable and less likely to injure yourself if you can fit in 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 plan, sometimes the bare minimum is all you can manage. If so, 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 starting line slightly undertrained than injured. Now lace up those shoes and get moving. Or don’t—there’s always tomorrow, right?
