Write, Then Run

The habits

• Up at 6

  Daily · at 06:00

• Write first thing, 60 min

  Daily · at 06:30

• Run or swim, 30 min

  Mon Tue Wed Thu Fri Sat

• Read and listen to music, 30 min

  Daily

• In bed by 10

  Daily · at 22:00

• Up at 4, in bed by 9

  Daily · at 04:00 · Advanced

  His reported novel-writing routine: up at 4 a.m., in bed by 9 p.m. Only shift this early if you still get 7 to 9 hours of sleep.

• Write for 5 hours

  Daily · at 04:30 · Advanced

  He has described writing for five to six hours each morning while working on a novel. Stand up, stretch and rest your eyes every hour.

• Run 10 km (or swim 1,500 m)

  Mon Tue Wed Thu Fri Sat · ≥ 10 km · Advanced

  Build up slowly, adding no more than about 10% distance a week, and rest if anything hurts.

Not affiliated with or endorsed by Haruki Murakami. Based on publicly reported routines. General wellness information, not medical advice. Check with a doctor before big changes to your training, sleep or eating.

Optional goal

1. Milestone 1

   Build the routine (Weeks 1–4)

   Writing and running 6 days a week

   • Choose one project to write every morning
   • Set a bedtime that makes early mornings easy
   • Keep your phone out of reach until the writing is done
   • Run or swim six days a week, even if it is short

2. Milestone 2

   Finish something (Weeks 5–12)

   A complete draft and a 5K

   • Write a complete draft of a short story or chapter
   • Run 5 km without stopping
   • Read the draft aloud and mark what to cut
   • Rewrite it once from start to finish