As someone who’s been running for several decades, I’ve gathered valuable insights into how to maintain performance and stay injury-free, particularly as we get older. At 55, I ran a marathon in 2:40, and I believe anyone can achieve similar success by following the right training approach and mindset. Here’s how I did it and how you can adapt it to your running journey.
My Journey to Running
I started running at a young age, around 7, and have been at it for most of my life. My father, a British 10,000m record holder in the 60s, was a major influence on me. I grew up in a home that was always filled with athletes, and the idea of running became ingrained in me early on. By 13, I joined my local running club and started participating in junior leagues, and over time, I worked my way up through the ranks.
Through my teens and twenties, I focused mainly on track events, even running internationally. But it wasn’t until later in life that I began focusing on marathons, although my first race didn’t come until 2000 at the New York Marathon, where I helped pace a colleague to a sub-2:40 finish. This set me on a path to see how fast I could go in the marathon distance.
Overcoming Age-Related Challenges
As I aged, I encountered challenges typical for many older runners, such as Achilles issues. These setbacks led me to take longer breaks from running, but with a mixture of rest, rehabilitation, and recovery techniques, I was able to return stronger than ever.
By 2022, at the age of 54, I set my sights on running a sub-2:40 marathon at Berlin, and I accomplished it in 2:39. That experience reinforced the importance of consistent training, recovery, and a focus on the marathon journey itself rather than just the goal time.
Tips for Older Runners
If you’re an older runner aiming for a sub-3 hour marathon, here are the key elements to focus on:
1. Building Consistent Mileage
As an older runner, consistency is crucial. I’ve been running consistently for over 40 years, and while the mileage I put in now is less than in my younger days, I’ve maintained a steady 50 miles a week. Gradually build up your weekly mileage to ensure your body adapts and becomes more efficient over time.
2. Proper Recovery
Recovery is just as important as the runs themselves, especially as you age. It’s easy to push yourself too hard, but rest days are essential for muscle recovery and long-term progress. I now focus on alternating hard sessions with easier runs to give my body enough time to recover and adapt.
3. Tempo and Interval Training
Adding speed work is essential to run a fast marathon, but older runners should be careful not to overdo it. I include a tempo run and intervals each week. The goal isn’t just to run fast, but to increase endurance and speed without risking injury.
4. Long Runs
The long run is a key part of marathon training, and for those chasing a sub-3 hour time, it should progress gradually. I recommend building up to 20-22 miles over the course of your training, with alternating runs at a steady pace and others incorporating marathon pace efforts.
5. Strength Training
Core strength and flexibility play vital roles in running efficiency and injury prevention. I focus on maintaining flexibility through regular stretching and strength training to keep my muscles and joints healthy.
6. Listen to Your Body
As you age, your body’s response to training can change. It’s essential to listen to it. If you’re feeling overly fatigued, don’t hesitate to back off. Focus on how your body feels each day, and adjust your training as necessary.
Training Plan Breakdown
If you’re aiming for a sub-3 hour marathon, here’s a sample week in my training schedule:
Monday: Easy run of about 60 minutes, running at a comfortable pace. Tuesday: Interval session (e.g., 8 x 1-mile repeats with 2-minute recovery). Wednesday: Easy recovery run, focusing on relaxed running. Thursday: Another easy run, up to 60 minutes, depending on how you feel. Friday: Rest day – absolutely crucial for recovery. Saturday: Strides during an easy run (100m strides with a 100m walk recovery, repeated 6-8 times). Sunday: Long run, alternating between easy pace runs (1 minute slower than marathon pace) and runs with marathon pace incorporated.
By following a structured plan with regular long runs, interval sessions, and recovery days, you can build a strong foundation to tackle that marathon goal.
Final Thoughts for Older Runners
Running a sub-3 hour marathon after 50 is possible with the right approach. Focus on consistent, gradual progress rather than quick gains. Prioritize recovery and listen to your body’s signals. With long-term dedication and smart training, you’ll set yourself up for success, no matter your age.
