Ultra Training on a Tight Schedule: Simple Tips for Busy Runners

If you haven't had a moment to do so yet , please consider heading over to your favorite podcast app hit , follow , write the show and , if you're getting something of value , feel free to leave a review and let others know . My name is Richard Gleave . I've been running Ultra since 2017 .

I've taken on and finished at this point , a number of distances , all the way through 220 miles , and I'm , unashamedly , a member of the back of the pack group . Just like many of you Now , have you ever wondered how to train for an ultramarathon ?

When life feels really busy , Whether it's work , family or simply the million other things that we juggle day to day , finding time to prepare can seem really challenging . But here's the good news you don't need endless hours or a perfect plan in order to be successful .

As someone gearing up for the Swami Shuffle 200 in February and the Cocodona 250 in May of 2025 , I have had to learn how to maximize my own training while balancing a full-time job and all the other things that go into real life .

So in this episode , I'm going to share some simple , effective strategies that I think will work , whether you're training for a 50k or a 200 miler . Are you ready ? Let's dive in . Discover raw , inspiring stories from runners who've been right where you are .

This is the Choose to Endure Ultra Running Podcast , With your host he's English , not Australian Richard Gleave . All right , Number one is really going to be simplify your training with the 80-20 rule . Many of you might have heard of this rule . If you haven't .

It means 80% of your training should be done at a really easy , conversational effort , and the other 20% should focus on harder efforts like speed work or maybe hill repeats . Why is this a lifesaver for busy runners ? Well , because easy runs are a lot less taxing on your body and , of course , they take less time to recover from .

That's going to leave you with more energy for everything else in your life . In addition to that , they are the foundation of endurance . It's really these low effort miles that are going to get you to the finishing line . Here's how to apply it .

If you're running , let's say , four days a week , three of those days should be easy and one can be a quality session . That quality session might be hill repeats , it might be a tempo run , it might be a threshold run , it could be some sprints . The key is there . It doesn't need to be long .

For example , 30 minutes of fartlek intervals where you alternate between faster and slower running can really help build your strength , build your speed , build some efficiency , have an impact on your VO2 max and that's going to help you . When you get to the slower running , it's going to help you run farther a better economy .

So even short , frequent runs , they can really add up . If all you can manage is 20 to 30 minutes on a weekday because that's all you've got after everything else is done or that's all you feel like doing , that's okay , you know . Give yourself a break . Consistency is what matters most when you're training for ultras .

Tip number two is going to be focus on time on feet for long runs rather than Now . Long runs are really the cornerstone of ultra training . This is where a lot of people feel a little bit of pressure , especially when you get up in time or distance . You might think oh yeah , I need to run 20 or 30 miles every weekend to prepare for a 50 miler .

But that's not necessarily true . If your schedule is tight , focus on time on feet instead of the actual mileage distance . The goal here is to simulate the time and fatigue you're going to experience during the race , not necessarily to hit a specific number of miles .

So , for example , if you only have three or four hours for a long run , spend that time walking , hiking , jogging , a mix of all three . It doesn't matter how far you go within that time frame , as long as you're on your feet , moving forwards , building endurance . Another great trick actually is back-to-back long runs . Actually is back-to-back long runs .

So if you can't spare three hours on a Sunday for a long run , think about doing a shorter run on Saturday and a slightly longer run on Sunday . Even a 90-minute run followed by a two-hour effort the next day can prepare your legs for running tired , something you'll absolutely experience during an ultra .

So don't be afraid to play with that a little bit and split up your long runs on the weekend into multiple sessions to accommodate the same amount of time . As long as they're back-to-back days , you're really not going to lose too much between each session . You'll still be able to simulate the fatigue coming from that full amount .

So tip three of four here is going to be use cross-training and strength to fill in the gaps . When you can't run every day , cross-training and strength are really your secret weapon . It can be cycling , swimming , yoga or even walking with a weighted pack . That's really awesome . These can all help build endurance without really pushing the impact of running .

Strength training in particular which is something I always kind of fobbed off , if I'm honest , but now I'm really getting into that can make a huge difference with really very little time commitment Just a couple of short strength sessions a week . You can do them in your home or go to the gym .

If you get some dumbbells , you know this can really help you prevent injuries and improve your running economy If you put a focus on simple moves like squats , lunges and planks . It doesn't require fancy equipment , but they're going to help build the muscle endurance running specific muscle endurance that you'll rely on during those late race miles .

Just as a quick story , I had a friend who couldn't run more than three days a week because of a demanding job , so she started walking her dog every night with a 20 pound weight vest . Those walks ended up for her being a real game changer and she actually cruised through her first 50K .

So , definitely , the weight vests are excellent , along with everything else if you want to give them a try . And tip four here is going to be recovery Right , Prioritize recovery and flexibility . When you're short on time , it's really tempting to cram in every run you can , but that , I'm afraid , is going to be a fast track to burnout or injury .

Rest days are training days too , because that's when your body has a moment to adapt , replace and get stronger . One of the best things you can do is stay flexible with your training plan . If you miss a run , don't panic . Don't try to overcompensate by doing too much over the next day or the next couple of days .

It's better to miss one workout in an overall plan than to push too hard and to risk a setback by trying to overcompensate and make it back up . And let me tell you , I've been there ignoring rest days because I felt like I needed to make up for a missed run , because that's what the plan said I needed to do . Spoiler alert I ended up injured .

So now I respect my rest days just as much as the rest of my long runs . They are essential for making sure that you show up healthy and strong at the start line on race day , and that's really your goal from training as much as anything else Get to the start line healthy and strong . So let's wrap this up with a quick recap of the key takeaways .

Number one was stick to the 80-20 rule . Prioritize those easy miles . Limit your harder efforts to just , let's say , one session a week , maybe two at the max . Number two , focus on time on feet for your long runs , and don't hesitate to use back-to-back runs if your schedule is tight .

Number three , use cross-training and strength work to fill in the gaps when running isn't a possibility or weather is terrible , especially if you live where I do in Houston . And number four , respect the recovery . It really is just as important as the miles you're logging in the rest of your training plan . Remember you don't need a perfect plan to succeed .

What you do need , though , is a plan that works for your life . Start small , stay consistent and trust the process , and you , like me , will be amazed at what you can accomplish . That's going to do it for today . If you are out there browsing the internet , please take a moment to maybe subscribe to the show .

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You can find me on Instagram and Facebook at Choose to Endure , or visit anytime at choosetoeendurecom . I really do love hearing from you , whether that's just to say hello , suggest a topic or share your story . You can also email me now directly , whether that's just to say hello , suggest a topic or share your story .

You can also email me now directly at info at choosetoeendurecom . Interacting with listeners , just like you , is one of my favorite parts of doing this show , so I really look forward to hearing what you have to say . Until next time , make sure you run long , run strong and keep choosing to endure you .