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

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Hello and welcome.

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If this is your first time with us, thank you very much for stopping by.

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You are listening to.

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Choose to Enjoy the show dedicated to the non-elite runners, where we share stories, interviews, gear and training tips specific to the tail-end heroes of the ultra-running universe.

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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.

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My name is Richard Gleave.

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I've been running Ultra since 2017.

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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.

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Just like many of you Now, have you ever wondered how to train for an ultramarathon?

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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.

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But here's the good news you don't need endless hours or a perfect plan in order to be successful.

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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.

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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.

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Are you ready?

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Let's dive in.

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Discover raw, inspiring stories from runners who've been right where you are.

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This is the Choose to Endure Ultra Running Podcast, With your host he's English, not Australian Richard Gleave.

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All right, Number one is really going to be simplify your training with the 80-20 rule.

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Many of you might have heard of this rule.

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If you haven't.

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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.

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Why is this a lifesaver for busy runners?

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Well, because easy runs are a lot less taxing on your body and, of course, they take less time to recover from.

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That's going to leave you with more energy for everything else in your life.

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In addition to that, they are the foundation of endurance.

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It's really these low effort miles that are going to get you to the finishing line.

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Here's how to apply it.

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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.

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That quality session might be hill repeats, it might be a tempo run, it might be a threshold run, it could be some sprints.

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The key is there.

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It doesn't need to be long.

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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.

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When you get to the slower running, it's going to help you run farther a better economy.

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So even short, frequent runs, they can really add up.

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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.

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Give yourself a break.

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Consistency is what matters most when you're training for ultras.

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Tip number two is going to be focus on time on feet for long runs rather than Now.

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Long runs are really the cornerstone of ultra training.

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This is where a lot of people feel a little bit of pressure, especially when you get up in time or distance.

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You might think oh yeah, I need to run 20 or 30 miles every weekend to prepare for a 50 miler.

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But that's not necessarily true.

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If your schedule is tight, focus on time on feet instead of the actual mileage distance.

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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.

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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.

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It doesn't matter how far you go within that time frame, as long as you're on your feet, moving forwards, building endurance.

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Another great trick actually is back-to-back long runs.

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Actually is back-to-back long runs.

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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.

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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.

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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.

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As long as they're back-to-back days, you're really not going to lose too much between each session.

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You'll still be able to simulate the fatigue coming from that full amount.

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So tip three of four here is going to be use cross-training and strength to fill in the gaps.

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When you can't run every day, cross-training and strength are really your secret weapon.

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It can be cycling, swimming, yoga or even walking with a weighted pack.

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That's really awesome.

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These can all help build endurance without really pushing the impact of running.

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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.

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You can do them in your home or go to the gym.

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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.

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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.

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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.

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Those walks ended up for her being a real game changer and she actually cruised through her first 50K.

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So, definitely, the weight vests are excellent, along with everything else if you want to give them a try.

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And tip four here is going to be recovery Right, Prioritize recovery and flexibility.

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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.

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Rest days are training days too, because that's when your body has a moment to adapt, replace and get stronger.

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One of the best things you can do is stay flexible with your training plan.

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If you miss a run, don't panic.

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Don't try to overcompensate by doing too much over the next day or the next couple of days.

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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.

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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.

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Spoiler alert I ended up injured.

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So now I respect my rest days just as much as the rest of my long runs.

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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.

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So let's wrap this up with a quick recap of the key takeaways.

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Number one was stick to the 80-20 rule.

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Prioritize those easy miles.

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Limit your harder efforts to just, let's say, one session a week, maybe two at the max.

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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.

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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.

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And number four, respect the recovery.

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It really is just as important as the miles you're logging in the rest of your training plan.

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Remember you don't need a perfect plan to succeed.

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What you do need, though, is a plan that works for your life.

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Start small, stay consistent and trust the process, and you, like me, will be amazed at what you can accomplish.

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That's going to do it for today.

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If you are out there browsing the internet, please take a moment to maybe subscribe to the show.

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That way, you'll get notified each time a new episode drops and if you're enjoying what you hear, please follow, share and leave a review.

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It would mean the world to me, and your support helps grow the podcast connects more runners to this amazing community and spreads the word to those who could benefit from the information that we share.

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You can find me on Instagram and Facebook at Choose to Endure, or visit anytime at choosetoeendurecom.

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I really do love hearing from you, whether that's just to say hello, suggest a topic or share your story.

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You can also email me now directly, whether that's just to say hello, suggest a topic or share your story.

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You can also email me now directly at info at choosetoeendurecom.

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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.

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Until next time, make sure you run long, run strong and keep choosing to endure you.

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

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