How to train for a sub‑3 marathon with a busy life

10 ways to find time for serious training when life feels full

To be assured of a sub‑3, it’s best to wait until you have the time to do the training justice. In an ideal world. But we all know that doesn’t exist.

Less than 3% of marathon runners will go sub‑3. It’s not a goal to be taken lightly, or you risk major disappointment. You need to respect the marathon. Decent 10K and half marathon times are possible off lower mileage – but not sub‑3. That takes serious work.

That said, some of the busiest people I know run sub‑3 marathons – and sometimes far faster. It takes commitment, problem-solving, and a willingness to be creative with your time. Here are 10 ways that might help:

1. Run your commute
I’ve had the same OMM commuting rucksack for four years – fits comfortably on the back. Some days I’d run up to 20 miles into the office, saving the train fare and banking a long run. You’ll need gels and a shower at the other end (check local gyms if your office doesn’t have one). A bit of prep, and it’s suddenly doable.

2. Buy a running buggy
Can be efficient and surprisingly fun (and you can often get good second-hand deals). It took my son a few tries to get used to it, but soon he loved it – drifting off to sleep or calling out encouragement: “Faster! Overtake him!” A podcast or music player helped him settle in the early days. You don’t need a fancy model – just one that rolls smoothly.

3. Run doubles
No time for a single long run? Break it up. Two short efforts – say, morning and evening – can deliver serious aerobic benefit. Don’t be afraid to vary the pace. It adds up.

4. Run back from the school run
My son’s now started running with me – inspired by a Kipchoge documentary showing Kenyan kids running to school. Whether or not your child joins, running back from drop-off is an easy way to claim 20–40 minutes of training time.

5. Run errands – literally
Need milk? A parcel posted? That 10-minute car round-trip can become a quick, functional run. The family gets what it needs, and so do you.

6. Use lunch breaks wisely
Even a 30-minute run can make a difference. Keep a kit bag under your desk, in your work locker, or in the boot of the car. One loop around the park is better than zero loops.

7. Switch some socialising to running
I’ve run many miles chatting with friends, colleagues, even my dad. It’s not a replacement for all downtime, but it’s a way to stay connected without giving up training.

8. Run at 5am – sometimes
Not every day. But even one or two early starts a week can unlock mileage that would otherwise disappear into life’s chaos. It takes discipline – and an early bedtime – but you get used to it.

9. Make time for the long run
This is the hardest part to skip. Find a slot, protect it, and make it non-negotiable. Some do it Friday early, others Sunday late. But if sub‑3 is the goal, the long run is the cornerstone.

10. Be flexible – and don’t aim for perfection
Not every week will go to plan. That’s OK. The goal is consistency over time, not daily perfection. Some weeks you’ll barely hit 60km. Others, you’ll nail a 100km block without even noticing. It all adds up.

Not every runner will be able to make these tips work – and that’s fine. But if even one or two of them help you find extra time, you’ll be closer to your goal than you were yesterday.

And above all, be sustainable. If your running becomes a source of resentment – if you're leaning too heavily on your partner, or neglecting your role at home – it will backfire.

Sub‑3 isn’t just about time on feet. It’s about balance, consistency and a way of life that lasts. Running should be integrated into family life, not cut across it. When that happens, it becomes something everyone can live with – and even quietly support.