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Tools and templates for busy developers and parents. Built by someone who lives this life.

Half Marathon Training Plan for Busy Parents

Train for a half marathon without sacrificing family time. Built by a dad who gets it.

This isn’t about being fast. It’s about building a habit and proving you can do hard things.

The Problem

You want to run a half marathon. You want to get faster, stronger, healthier. But you also have:

• Kids who need you in the morning
• A full-time job that demands focus
• Maybe 5 hours of sleep on a good night
• Exactly zero hours for complicated training plans

Most training plans assume you have unlimited time, perfect sleep, and no responsibilities. This one doesn’t.

What Makes This Different

This is a 12-week plan designed for reality. Not for professional runners. For parents.

Built-in flexibility:

• 4 runs per week (3 core + 1 optional)
• Swap day guidance when life explodes
• Shortened versions of every workout
• Can be done 100% on a treadmill (for 5am/9pm runs)

No BS nutrition advice:

• Simple fueling strategies
• No meal prep required
• Works with whatever you’re already eating

Multiple finish time tracks:

• 3:00 hours (just finish!)
• 2:30 hours (getting stronger)
• 2:00 hours (pushing yourself)

What You Get

• PDF training plan with weekly breakdown
• Google Sheets version with checkboxes and auto-calculating weekly mileage
• Warm-up/cool-down routines that take less than 5 minutes
• Week-by-week guidance from someone who’s done this with two kids

Weekly Structure

• Tuesday: Speed/tempo work (45-60min)
• Thursday: Easy run (30-45min)
• Saturday: Long run (6 → 12 miles progression)
• Sunday/Monday: Optional easy run OR rest

Peak mileage: 25-30 miles/week. Recovery weeks built in every 3-4 weeks.

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