Working full time and running 70 miles per week

ok like what days do you work?

literally just run before or after work (id double on two of your off days and LR on the third). not rocket science just make time for it and get to sleep in time. Run 7 days a week, 70+ on six days requires a lot of doubling and longer runs

When I was healthy and putting in 100 mile weeks consistently, I'd do 10+ miles in the morning before work (approx 4:30am) and a short jog or so after work.

I work 40 hrs per week split over 5 days. I peaked at 70 mpw for my last marathon. I followed Pfitzinger's 55-70 mpw plan and changed the order of the runs so that the longest two runs of the week I did back to back on my two days off. It made the weekends a grind, but it kept me from having to do 14 milers mid week at 4:30 in the morning before going to work.

For you, working 12 hr shifts back to back, it's going to be tough. I'd probably reorder my runs such that the 3 longests are on my 3 days off and the 4 shortest are on my work days. It's not ideal, but nothing about training for marathons with a full time job, is. You could also try splitting some of the short runs into doubles (1/2 before work, 1/2 after) and see if that helps. I'm not sure if that would help or not.

Good luck!

Your best bet is to establish a run commute, if possible. If you live within 10 miles of work, make it so you keep shoes, work clothes, food, etc at the office by bringing them in on the weekend. You can get a pack as well to carry things back in forth. Run to and from work. Makes it very easy to get big mileage in.

This was tough.

I'd wake up earlier and it cut into recovery. Accumulated fatigue built up. Work performance fell while I kept the running up.

When u feel like doing it, do it asap and don't think about it. Get it over with. It's crazy time management.

I did it but the real enjoyment wasn't there.

I have been getting in 70-80 per week for the last 2 years while working about 45 hours per week (over 5 days). I think that the best option is to be consistent with your choice of running before or after work. That way you can get on a consistent sleep schedule. I have been forced to do my running after work because I start work at 6am. Here is a sample day for reference:

Wake up- 4:50am

Leave for work- 5:20

Work 6-3:30

Home by 4:15

Nap 4:20-4:50

Run/Workout 5-6:30

Dinner - 7-7:30

Bed - 9:00

Because your shifts are longer you will have to squeeze everything in to a tighter window but it is certainly possible. Maybe just do 1 hour runs/workouts during the 4 days where you have work (7-9 mile easy/steady runs and maybe a speed session) then do your long run and/or long tempo sessions during your off days. I tend to combine my long run with a bit of tempo/marathon pace work on the weekend.

I ran 70-80 for many years while working full-time. It wasn't hard at all.

I don't like waking up early, so I always ran after work. I'd get home around 6, get changed and be out the door by 6:15 at the latest and go for 10+ miles Mon-Fri.

Then I'd run 10 on Saturday morning and 12-16 on Sunday.

I did this for several years -60-80+ mpw with several sub 3:00s. One after 40 y/o

I had to work six days a week (except for scheduled vacations). Thank goodness I survived long enough to reach retirement age.

I simply comes down to how badly you want it.

Two long runs a week - one on my off day and the other just made it happen before work. It was tough. Not going to lie. Getting up at 04:30 to get a 10 miler in was not pleasant, but hey you are done for the day! Remind yourself that there very few others who are dedicated enough to be doing what you are doing.

On work days I would always do something every morning.

On my way home make sure I was hydrated (always had a full water bottle in the car) I have my running stuff already laid out to change into when I got home - Then straight out the door

No delays - no reading the mail - no feeding the cat - change and go. Even better if I changed at work and met a friend on my way home.

Planning ahead and having your kit already laid out can IMO really help.

Good luck -- you can do this!

If you don’t have kids then it doesn’t matter if you work 60 hour weeks. You have plenty of time to run even 100 mile weeks.

Run longer on your off days. It’s as simple as that. Don’t feel you need to do just one “long run” a week. You can do 2 or 3. With a few 15-20 milers it not hard to get 70 mpw.

samfromamsterdam wrote:

I'm a runner that does better on higher mileage. I'm trying to BQ and want to get up to 70 mpw this training block. I work 47 hours a week, but only work 4 days. How do you guys fit higher mileage in your daily schedule? Just would like some examples for ideas.

I work much the same, except I work outside so summers are brutal. I can do 45-60 miles easily fr/sa/su. You need to toughen up. If you can’t do 10-25 the other 4 days, you’re soft. And I still have to clean the house and cook for my girlfriend every day because Netflix is more important than being a supportive partner. Oh and walk her stupid dog 3 times a day because she can’t be burdened with putting the wine glass down to walk the mutt.

When I was a teen and young adult

I worked on the docks in fishing industry

10 hours a day

But boss gave me 2 hour lunch so I did shake out at noon

The. Second run after we closed

70mpw is doable

I loaded trucks and boats all day farm strong type work

No gym

Ran 2 times a day 8-12 miles daily

Eat nails for dinner

Slept in the snow too

I work 36 hours a week in the off season and 50 hours a week in tax season. Still run 70-80 mpw. Just run before work and go to bed early.

samfromamsterdam wrote:

I'm a runner that does better on higher mileage. I'm trying to BQ and want to get up to 70 mpw this training block. I work 47 hours a week, but only work 4 days. How do you guys fit higher mileage in your daily schedule? Just would like some examples for ideas.

Did that for several years:

Sunday - 18-20

Monday - 7-9

Tues AM - 6-9

Tues PM - 7-8 with intervals

Wed - 8-10

Thurs - AM 12-15

Thurs - PM 5-6

Fri - 6 or off

Sat - 8-10 with tempo

AMs started at 5:00 AM to make it to work by 7:45

Long, tiring days for sure but wouldn't trade them for anything.

Even for just four days/week, 12 hr days are tough. If your weekend LR is 18 then that leaves 52 miles over six days, or just under 9 per day. If I were you, assuming you commute to work, I would just do singles and get it done first thing, which might be 5-6am. Then your evenings can be left for dinner/meal prep and cross training if you have time.

I work 5 x 10 (50hrs) & although I'm in an early phase of my marathon training right now (55-65M), I routinely put in over 75M weeks otherwise.

I am up at 4am every day. I'm fortunate now that I work remotely from home, so I can come in the door at 5:40a, and do some strength work as I'm logged in at work. When I'm 85M+ weeks, I do a second EZ run in the afternoon on two of the days. Sat is my LR (18-22M).

The key for me is getting up early. I'm in bed by 8:30p every night. But I don't have a wife or kids, so I think it's pretty easy for me. Best of luck!

Disko Eric wrote:

samfromamsterdam wrote:

I'm a runner that does better on higher mileage. I'm trying to BQ and want to get up to 70 mpw this training block. I work 47 hours a week, but only work 4 days. How do you guys fit higher mileage in your daily schedule? Just would like some examples for ideas.

I work much the same, except I work outside so summers are brutal. I can do 45-60 miles easily fr/sa/su. You need to toughen up. If you can’t do 10-25 the other 4 days, you’re soft. And I still have to clean the house and cook for my girlfriend every day because Netflix is more important than being a supportive partner. Oh and walk her stupid dog 3 times a day because she can’t be burdened with putting the wine glass down to walk the mutt.

You might want to reconsider that "relationship."

Early to bed, early to rise. That is really all you need to know about working full time and running decent mileage. It is really to at all hard to do if you can get up and get your miles done around 6-7 am. Then, you will have plenty of time to clean up, eat breakfast and get to work. An easy 5-6 mi after work is possible if you want to double. I would typically be in bed by 10 pm and get up around 5 am. It takes a while to adjust to a morning schedule, but it is worth it.

I would typically do 7-9 mi easy SuMWF, longer workout on Tuesday with marathon pace and shorter faster stuff on Thursday. Long run on Saturday. Mileage would usually be all singles and something like Monday 9; Tue 12 with long intervals or tempo; Wed 9; Thurs 9 (2-3 warm up and cool down with 3-4 mi of shorter intervals or tempo); Fri 7; Sat 18-24; Sunday 7.

I've run 120 miles per week working full time, but I am pretty quick so it takes me less time to run the miles. But if you're not as quick running 10 minute miles (If you run this much you're probably much faster than that anyway) 10 minutes at 70 miles is 1hr 40 minutes per day. 8 minute pace average is 80 minutes per day. Run 7 or 8 miles on each day you work, 15 miles on long run so you're at 45 miles with 3 days left. Meaning averaging 8 miles per day on your other 3 days you don't work... I'd actually pick one of your off days and double, and then one of your off days only run like 4 miles.