How to Train for a Half Marathon While Juggling a Busy Life
Half marathon training for busy women is an incredible goal—but when you’re juggling work, family, and life’s never-ending to-do list, it can feel overwhelming.
Between early meetings, school runs, family commitments, and squeezing in some form of a social life, finding time to train can seem impossible. But here’s the good news: you don’t need to run five days a week to successfully complete a half marathon. With the right approach, smart scheduling, and efficient training, you can cross the finish line feeling strong—without burning out.
This guide will walk you through how to train for a half marathon with limited time, ensuring you stay consistent, build endurance, and feel confident on race day.
1. Set a Realistic Training Goal That Works for You
Start With Your Why
Before diving into training, ask yourself:
Why do you want to run a half marathon?
What does success look like for you? (Simply finishing? A time goal? Running strong without injury?)
How many days per week can you realistically commit to running?
A realistic training plan considers your lifestyle, work schedule, and personal commitments. If you can run three to four times per week, that’s enough to train effectively with quality over quantity.
If this is your first half marathon, your goal should simply be to finish feeling strong rather than chasing a personal best.
2. Follow a Time-Efficient Half Marathon Training Plan
Busy women don’t have time for junk miles—every run should have a purpose. A simple but effective training plan focuses on these key sessions:
One long run per week – Builds endurance and confidence for race day
One tempo or interval run – Improves speed and stamina
One easy run – Promotes recovery and keeps mileage ticking over
Strength and mobility – Injury prevention and improved efficiency
If you can only commit to three runs per week, ditch the extra “filler” runs and focus on these three sessions. Strength is also a non-negotiable so really prioritise locking in a 10-30 minutes strength session once a week as a minimum.
3. Prioritise the Key Workouts (What Actually Matters?)
With limited time, prioritising key runs in your half marathon training plan is crucial.
The Non-Negotiables for Half Marathon Training
The Long Run (60–90 minutes) – Done at a conversational pace to build endurance
The Tempo Run (30–45 minutes) – Builds speed and strength at a “comfortably hard” effort
Strength Work (10–15 minutes) – Prevents injury and improves performance
If you only have three days per week, make these your focus.
4. Strength Training in 10-15 Minute Slots (Minimal but Effective)
Why Strength Training Matters for Runners
Strength training is often overlooked in half marathon training for women, but it’s key for preventing injuries and improving running efficiency.
Good news—you don’t need hour-long gym sessions.
Two short 10-15 minute strength sessions per week are enough to see benefits.
Focus on:
Glutes and core: Single-leg deadlifts, hip thrusts, planks
Leg strength: Squats, lunges, step-ups
Upper body and posture: Rows, push-ups, resistance band work
If you are short on time, bodyweight strength sessions at home are an effective alternative to gym workouts.
5. Managing Energy Levels and Stress
Life is already busy—adding half marathon training should not mean complete exhaustion. Managing stress and energy is just as important as following your training plan.
Sleep and Recovery: The Secret Weapon
Aim for seven or more hours of sleep per night for proper recovery
Schedule at least one full rest day per week
Nutrition for Busy Runners
Fuel properly before and after workouts (carbohydrates and protein are the best combination)
Avoid under-eating, as running combined with stress and low calories can lead to burnout
Stay hydrated, as even mild dehydration affects performance
Stress Management
If you are short on time, try five minutes of breathwork or stretching before bed
Do not panic if you miss a run—consistency over time matters more than perfection
6. Time-Saving Hacks for Busy Runners
If you are squeezing training into a packed schedule, efficiency is key.
Half Marathon Training Hacks for Busy Women
Stack habits: Do strength training while watching television or run commute home from work
Get family involved: Push a jogging buggy, run during children’s activities, or swap childcare with a partner
Set a non-negotiable training slot: Treat workouts like a meeting—block time in your calendar
Make training enjoyable: Listen to podcasts or audiobooks on easy runs
Missing a session will not ruin your race—just pick up where you left off.
7. Race Day Confidence: Preparing for Success
Tapering Without Losing Fitness
The final two to three weeks before race day should focus on reducing mileage while keeping quality sessions. This keeps your legs fresh without losing fitness.
Practical Race Day Tips
Start at your own pace: Do not get carried away at the start—stick to your plan
Hydration and fuelling: Test what works before race day. Bring gels or snacks if needed
Trust your training: You have done the work—now enjoy the experience
Final Thoughts: You Can Do This
Training for a half marathon as a busy woman is completely achievable with the right approach. You do not need to run five or more days per week—you just need a smart, structured plan that fits your lifestyle.
Key Takeaways
Three to four key runs per week are enough to train effectively
Strength training in 10-15 minute slots prevents injury
Prioritising recovery and stress management avoids burnout
Consistency matters more than perfection
Whether you are a working mum, a busy professional, or juggling a million things, your half marathon goal is within reach.
If you’re ready to take the next step, I’m here to help. Click here to explore how Pretty Strong Coaching can support your half marathon running journey and beyond.
Ready to Train Smarter and Feel Stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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