Training schedule

Bacchus

Hey,
I'm currently training for a 10km run with the aim of getting up to and maintaining and half-marathon level of fitness. My only problem is my irregular shift work makes it hard to stick to a regular schedule.

As an example of what I'm talking about.

This week I ran yesterday evening (3.5km). My next chance to get a run in is Thursday evening (probably 4km). After that, Sunday morning.
Next week then I only have Tuesday evening and Friday morning to go for a run.

I was thinking I'd just rotate every second run with one 3km fast pace run and then a longer run building up a km each time to my target 10km.

Does anyone have any tips on training around such an irregular schedule? It'd be much appreciated.

shels4ever

well getting to 10 k wouldnt be a major problem for you, But you need to find time to get yoru runs in, I would say 3-4 runs a week and in 8/12 weeks you would have a problem.

I found that getting up beofre work for a run and running at lunch time has helped me alot , i've gone from only 3 runs a week to 5.

With 2 lunch time runs making up my short runs for that week . If you get an hour break its lots of time to go out for a 5k and back in shower and eat.

hunnymonster

I used to work shifts but now doing 9-5 (ish) and unless you have a lot of superlong (24-36 hour) shifts it can actually be easier to fit training in around irregular hours because you're more likely to be off work when it's bright. Planning is the key. How far in advance do you get your shifts?

Bacchus

Oh it's a set 6 week rota. There are generally 2 24 hours shifts during the week in the mix but I know my rota well in advance. I'm going to get a calender actually and start marking off when I can go for runs to try and get a bit of structure to it.

It's not really finding the time to go for the runs that is the major problem. I can always get 2 evenings/mornings a week to go and really I should be able to find the time for a 3rd run every week. After that, there are other commitments in my life that mean those "1 hour breaks" here and there are taken up. Sure I may be able to get the odd extra run in every couple of weeks but what I'd really like to know is how to best train with the time that I know I have. ie 3 evenings/mornings a week.

Thanks for the replies.

hunnymonster

if you have kids it can be a real problem. My stepson is only with us part time so we can fit our training around him but full time is another thing altogether. If the otehr commitments are adult in nature then the calendar is a great idea.

Bacchus

Well I'll not get into the details of my life here but lets leave it that I can manage 3 runs a week (not necessarily on the same days of each week) and I'd like to know how to best use that time for training. I think the calendar alone will help me figure it out for myself but tips are appreciated (in case it's not clear, I'm a newbie to the whole running thing).

If it's any help I also go either swimming or play 5-a-side soccer once a week too.