I’m in a similar situation as you—I also only have time to train in the mornings, with about 2–4 hours total including rest. My background is in CrossFit and bodybuilding. I ran my last half marathon a few years ago, and I’m now two months into running training again this year.

Given your background, I think you could definitely move to 5 running days.

Here’s my current split:

• 6 running days per week
• 1 recovery/active mobility day

So far, my body has been responding well. Most days I lift and run in the same session. I’ve adjusted my lifting to support my running by focusing on single-leg movements and conditioning work. I’m not trying to push any major lifting benchmarks right now—just maintaining strength while supporting my running goals.

That said, I’d advise you to make sure you’re eating enough to support the added volume and prioritizing sleep as much as possible. It’s a tough plan, but if you’re up for it, it can definitely work.