Posted: 21/04/2014 at 11:44
Simon, I too work shifts but sadly I'm unable to offer any great advice as I struggle to adapt any particular plan to my work/life balance.
However, I do you an ultra runner, currently training to do some bonkers 100 mile event this year who like yourself works for an emergency service. He'll be out the door at 04:30, do a long run (think marathon distances) before going to work. This way he maximizes family time with his young children.
I've no idea how he's able to maintain such a punishing lifestyle, but somehow he does.