How to Train for a Marathon as a Busy Woman: A Time-Saving Plan
Marathon training is demanding, but if you’re balancing work, family, and life, you don’t have to run six days a week to be successful. The key? Training smarter, not harder.
Whether you're a busy mum, corporate professional, or juggling multiple responsibilities, this guide will help you prepare for your marathon efficiently - without burnout.
The 3 Pillars of Efficient Marathon Training
Traditional marathon plans often require high mileage and long training weeks, but that’s not the only way to get race-ready.
At Pretty Strong Coaching, we focus on these three essential pillars for busy women:
Quality Over Quantity – Focus on key sessions, not endless miles
You don’t need to run every day—3-4 targeted sessions per week can be just as effective as 5-6, especially when combined with strength work.
Prioritise long runs, speed sessions, and recovery runs rather than logging junk miles.
Hybrid Strength + Endurance – Build resilience & avoid injury
Incorporating strength training for runners improves speed, endurance, and injury prevention—critical for women who have less time to recover.
Stronger muscles = better running economy, fewer injuries, and faster race times.
Adaptability – A plan that fits your life, not the other way around
Life happens—kids get sick, work deadlines pile up, and motivation fluctuates.
A flexible marathon plan helps you adjust sessions without guilt and stay consistent.
The Best Workouts to Maximise Efficiency
The 80/20 Rule is a game-changer for busy women:
✅ 80% of training at an easy, low-intensity pace (building endurance)
✅ 20% focused on speed & strength (boosting performance)
Instead of daily runs, focus on these three key runs per week:
Long Run (Endurance Focus)
Your most important session—prepares your body for race day.
Start where you are and increase weekly mileage gradually.
Aim for one long run per week, increasing 1-2km per week.
Speed or Tempo Session (Boosts Pace & Mental Toughness)
Interval Workouts (e.g. 6 x 3-minute efforts at 10k pace)
Tempo Runs (sustained effort at slightly uncomfortable pace)
Why? Shorter, high-intensity sessions improve endurance without extra mileage.
Easy Recovery Run or Cross-Training
Optional but beneficial for active recovery.
If time is tight, swap for cycling, swimming, or strength training.
💡 Bonus Tip: If you're limited to three runs per week, adding one strength session makes your training more effective.
How to Adapt Training for Low-Energy Days
You won’t feel fresh every day—that’s normal. The key is adjusting, not skipping.
Feeling exhausted? Swap a hard session for an easy 30-minute run or walk.
Short on time? Cut your run in half but keep the intensity (e.g. a 20-minute interval session instead of 40 minutes).
Stressed or overwhelmed? Reduce training volume but stay consistent with movement.
💡 Listen to your body: Rest when needed but avoid back-to-back missed sessions.
Why Strength Training is a Game-Changer for Women
Strength training isn’t optional - it’s essential.
Women naturally have less muscle mass than men, making strength work even more important to reduce injury risk and improve endurance.
✅ Core Strength → Reduces fatigue & improves posture.
✅ Lower Body Strength → Increases power & running economy.
✅ Injury Prevention → Stronger muscles = fewer running-related injuries.
Best Strength Exercises for Runners:
Single-Leg Deadlifts (hamstrings & balance)
Squats & Lunges (quads, glutes, & core stability)
Planks & Glute Bridges (core & hip strength)
💡 2 short strength sessions per week = better running performance without more mileage.
Real Talk: You Can Train for a Marathon on 3-4 Runs Per Week
Many Pretty Strong Coaching athletes successfully train for marathons on 3-4 focused runs per week + strategic strength work.
What really matters? Consistency, progression, and smart fuelling.
What doesn’t matter? Running every day just for the sake of it.
💡 Reminder: Busy women don’t need “perfect” plans—just effective ones.
What to Eat for Marathon Training (Without Overcomplicating It)
Fuelling properly is just as important as training.
✅ Pre-Run: Carbs + small protein (banana + peanut butter, toast + jam, or porridge + berries)
✅ During Long Runs: 30-60g of carbs per hour (sports gels, dates, energy chews)
✅ Post-Run Recovery: Protein + carbs (Greek yoghurt + granola, eggs on toast, smoothie with oats)
Hydration Matters: Aim for 2-3 litres of water daily + electrolytes for longer sessions.
Don’t Under-Fuel: Restricting calories leads to fatigue, burnout, and increased injury risk.
💡 Want a simple fuelling guide? Check out our endurance nutrition cheat sheet.
Marathon Training Myths (That You Can Ignore)
🚫 “You have to run every day.”
✅ Nope - 3-4 focused runs per week + strength = success.
🚫 “Tapering makes you lose fitness.”
✅ Wrong - tapering (reducing mileage before race day) is essential for peak performance.
🚫 “Marathon training = weight loss.”
✅ Not necessarily - fuelling properly is key for energy, performance & avoiding injury.
Final Thoughts: Train Smarter, Not Harder
Training for a marathon as a busy woman is 100% possible—you just need the right approach.
🔹 Prioritise quality training sessions
🔹 Adapt training to fit your life
🔹 Include strength work to prevent injury
🔹 Fuel properly for energy & recovery
💡 Want a structured plan tailored to your schedule?
At Pretty Strong Coaching, we help busy women train smarter, fuel better, and achieve their marathon goals - without burnout.
🔥 Ready for a personalised coaching plan that fits your life? Get started here.
Not Sure How to Fuel for Performance? Let’s Get You Sorted!
At Pretty Strong Coaching, I help women train smarter, fuel better, and achieve endurance goals without burnout. Whether you're training for a race or simply want to feel stronger in your workouts, I’ll help you build a nutrition and training strategy that fits your life.
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