Marathon Training for Older Runners | How to Succeed in Your 40s and 50s
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- Опубліковано 11 лип 2024
- #running #fitness #fitnessmotivation
Marathon training for older runners definitely takes patience and effort. That being said, you can still run superior times even into your 70s.
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Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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46 year old here started running at 38 to loose weight and it consumed my soul. The biggest takeaway I learned from your videos is the rest, and that I need more rest than someone younger. It's been game changing. Thank you
My pleasure and wishing you continued success William 🙏💪💪
65 year old here, training for a December marathon BQ attempt. Into the second month of base building with strides/hill sprints. Not in a rush despite the temptation to push fitness. Thanks for all your advice, much appreciated.
Thanks for your support Sheldon and good luck going after that BQ time. I know you are going to get it. Lets gooooo!!! 👊💪👊
Thank you so much I'm 55 and currently training for my first half in Aruba in June and this info is a big help.
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Thanks got the confirmation of a one year build up…I starting back jogging after 8 years of doing nothing and signed up for a marathon last Dec which took me 5:56min …I’m spending all this year to get under 4 hours 🤞🏾at age 45
Awesome job dropping that 5:56 after 8 years off. I certainly think you have a sub 4 in you in 12 months. Solid plan of action aiming for a year build up. Keep up the great work!
Great topic & advice!
Example - 61 year old Cliff Young from Australia?
A legend...
Age? Just a number!
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In my mid 40’s great advice !
I’ve been consistent in the last 14 months now heading into my 4th marathon in mid April - been away from running for 12+yrs did my first sub3 at cim in Dec, now off to Boston it’s been a remarkable journey. Although a lot of believe in urself grit for sure and truest ur ability. Thank you coach !
Let’s see if I can sub3 in Boston if not this April def on the next one for sure
I know you are going to do it Hagos. Keep up the great training 💪👊👊💪
Great topic . I’ve found marathon training plans are difficult for older runners. I’m in my mid 50s , I’m struggling with fatigued legs in the marathon training especially at the peak of training.
I would HIGHLY recommend getting the Fit King Compression device. I just got it to help me recover from my workouts and it is money well spent. amzn.to/3vtQRZq Wishing you continued success in your training and racing Joanne.
Great Advice Coach. I am a 50 year old marathon runner that just completed the 3:20 plan, slightly age altered. I would also add, get into the gym. Does not have to be heavy weights. Helps to prevent injuries. As well builds muscle fatigue towards the end of workouts and races.
Spot on @htownq7224 Keep up the great work out there 💪👊💪
43 year old runner here and training for the CIM in December. I adjusted my taper down from 3 weeks to 10 days for the Big Sur marathon in April. Thanks as always for the stellar advice.
I know you are going to have a great race at CIM. Keep up the great work 💪👊💪👊
CIM will be my first marathon, see you on the start line!
You both will love that course...be prepared for a lot of rolling hills but there are some downhills (especially during the first 800m of race and at mile 10) along with many flat sections. Good luck to you both
@@rundreamachieve
Oh yes I live next to Fair Oaks Blvd that is a big part of the early stages and I know those hills.
Oh ok..yeah you are definitely at a massive advantage over your competition then. Good to know a lay of the land.
Fantastic advice for masters athletes! Thanks Nathan! I like the idea of a longer build up over a year and sprinkling in some prescribed rest of a couple weeks too
Happy to help! 💪💪💪💪
Thank you for the video! I am only a little bit younger than you and just finished another marathon this past weekend. Spent almost an entire year prepping for it but managed to PB by just over a minute (granted the humidity on that day was 95%, which seemed to take a bigger toll on older folks). I was hoping to BQ, but missed it by 8 minutes. Guess my goal was just too aggressive. As such, completely agree that we need to be patient if we want to improve our finish time. One or even two years of training just won’t be enough. Couple more things that I’ve noticed about myself: 1) Taking 3 - 4 days completely off before a race seems like a much better tapering 2) I was never much of an athlete during my 20s and 30s and became serious in running only in my early 40s. Wonder if that affects the length of my build up too. 3) We are more prone to injuries, which can set your fitness level back by quite a lot. 4) As mentioned earlier, bad weather conditions seem to take a bigger toll on us. Anyway, will keep pursuing my goal. Cheers!
Appreciate you sharing this Macau and wishing you continued success in your training. I know you are going to get that BQ and I bet you get it this fall..stay strong and continue to be persistent with this. Make sure to pick a fast and flat marathon i.e. Frankfurt, Columbus, Monumental Indianapolis etc. I know you are going to get it. 👊👊👊👊💪
@@rundreamachieve Thank you for the kind words! Will definitely come back and let you know if and when I get that BQ. Take care!
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Great guidance here. Thank you.
You're very welcome 💪🙏👊💪
Have you ever explored Hansons or Hansons Advanced method? My best performances, as I have aged, have always come from avoiding long runs and not conditioning myself to running slow. Throw in some hill repeats w/Hansons, add decades of experience and it's never failed to push me through the wall. The one benefit of aging in this game, you get a sharper focus and hardened (mentally) over the years.
Yes sir I have and am friends with Kevin and Keith, great guys and coaches. Appreciate you sharing and wishing you continued success in your training and racing 🙏🙏🙏👊
Thanks Coach! Well, all your information help me to run faster despite I’m getting “older” but faster year by year; at this point I’m training to break 37’ (10k) and then 2 weeks out to start to build my aerobic base (almost 7 months out) to get my new marathon PR this year at NYC (go under 2:50)
Keep it up Ivan. You are doing awesome brother 👊💪👊💪👊
7 tries, never went sub 3, best was 3:04 at age 45. NYC is 10 minutes slower than a typical road marathon for regular weekend warriors due to the number of turns, inclines and their placement on the course. Best of luck to you.
Awesome work TG. Yes 3:04 on NYC is definitely a sub 3 on a Berlin, Columbus, Valenica-type course for sure 💪💪💪👊
@@therapygrind Thanks! when I ran sub 3 (Chicago 2022) I was coming from 3:14 in Boston (october 2021) and the best thing that I did was doing Coach Nathan sub 3 pro plan; if you want to run fast in all your distance try his plans; I did all his distance plans and I run faster year by year without any injury.
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I just set a pb, at Tokushima marathon of 3:14, and I’m 51, I purchased your marathon plan 2 years ago and it worked great. Biggest thing that helped it the long-hard runs every other week. I find for us older guys a lot of my easy runs are on the treadmill to reduce the wear and tear for us old farts😂😂
Congratulations dropping that 3:14 at Tokuskima marathon. VERY well done and you did it at age 51 years young? There are 20 somethings trying to drop a time that fast. Outstanding work!
I recover really quickly now. But do agree about being consistent..👌👍
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I ran my first marathon last year at 42, with about 6 months of training. This advice was much needed, I will break 4 hours this year
I believe you will dip under 4 hours too. Thanks for your support of RunDreamAchieve
Excellent advice Nate!! At 53 I ran 2:59:35. I just ran a 1:24:04 half and my Boston goal is 3:01-03. I’ve had a good build. The key is consistency and weekly LR.
You are doing awesome James and looking forward to hearing how Boston went for you. you have to be one of the fastest masters marathoners we have here in the states. Keep up the superior training and racing brother 👊👊💪
James let’s go for that sub3 I myself is attempting a great race in Boston very soon - good luck on ur training This is the wk to give it ur all before tapering
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@@rundreamachieve Boston is my home base although I’ve been in southern cal for the last 3yrs this is why I started back running-coach
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Agreed Agreed!!!!! Not even considering marathon until I have two years of training under my belt.......You hit the mark on this one.....I think half marathon is sretching it with 1.5 years training for a returning masters runner. i will see how that goes, but I will attemp in October. So many variables have to come together for me to hit my goal of 1:30, if I hit anything under 1:35 realistically I will be happy. That is even having talent and a racing background
Additionally, you should not be going into any training block trying to build a base in a shorter block because you will be overly fatigued and ultimately fail or get injured. The old adage that you can only change one variable at a time while training really holds true as a Master athlete, as the margin of error is much smaller than a younger athlete.
Thanks for your support Chris and wishing you great success in your build up and racing in October. You have a sub 1:30 in you
34 year old here and training for my first marathon in December (CIM). I’ve never been a runner and being this old doesn’t make it easy.
You got this! Keep up the great work. CIM is a challenging course. I ran my PR on that course..can be fast, has some hills on it...train on a variety of terrain and you will do awesome there.
With all due respect, 34 is NOT old. I’ve run CIM six times and my fastest time was 3:37 in 2013 when I was 48. I’m now 59 and this year I have run two 50K’s. I am a normal runner, more back of the pack than mid at this point. You can do this, and CIM is a great course.
I 100% agree. 34 is still VERY young especially for marathoning. Great job David to you for dropping that 3:37, a fast time at ANY age let alone at 48. Also, for completing 2, 31 mile races at 59 #respect ...Well done. Thanks for sharing your encouragement to the community 🙏💪
@@rundreamachieve Thanks!
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Appreciate this, coach. 45 Year old Runner. Been training for over a year. Running the OC Marathon in May. I know it's my first Marathon, but I'm trying to hit sub 3:20. Ran a half at 1:34 last October. I feel cautiously optimistic. Thank you for your guidance.
Outstanding work Lucas dropping that 1:34. You definitely have a sub 3:20 in you for sure 💪👊💪👊
@@rundreamachieve I’ll take it! Thanks, coach!
any time. 👊💪
@@rundreamachieve Question! My Strategy is to run 7:50-7:55 for the first 3-4 miles. Then, hit the required pace at 7:38 till mile 23. Then, I will attempt the negative split the last few miles. Is that a good strategy?
I'd go for first 5 miles then really turn the screws after 32k. I know you are going to get it. Make sure to hydrate well, stay calm and relaxed in the race, run the tangents! You got this!
Thanks coach for another insightful video filled with words of wisdom and inspirations.
My Question is: how can I improve my pace? My understanding is that those speed/interval sessions are the key. But, there are so many variations for interval training such as 200m, 300m, 400m, 800m, mile repeats, hill sprints, etc. What are the difference and purpose for these variations of interval/speed trainings? Since I don't understand the difference, I've been randomly choose and run one of these intervals per each week. I would love to hit sub 20 for 5k, my current 5k pb is 21:18.
I'm 54 years old man without much athletic background, not in an ideal shape, started running few years ago, made my way from 4:20 to 3:21 marathon time so far. Trying to hit 3:09 this June, I've ran every single day this year hitting 60+ miles/week. Then I noticed that my body was not recovering fast enough that I felt always tired and my performance was not improving. So, now I forced myself to take RECOVERY day more seriously, so I am ready for the hard training days.
Awesome job dropping nearly an hour off of your marathon time. Superior work! I think it is important to do a variation of different speed sessions training at closer to your 3k-10k race pace as this will help to get your goal marathon race pace to feel easier. Also, your easier paces will become even faster as well. You recruit more fast twitch muscle fibers by doing those extremely fast intervals which will help improve your body's lactate tolerance. I know you can get to that goal 3:09 time you are aiming for. I would recommend you start taking a day or two off per week..you have to recover from those hard workouts and can't continue to push non-stop with little breaks..could be the reason you were feeling tired a bit. Small changes but will make massive differences. Keep me posted on your progress.
@@rundreamachieve Thank you for your reply and suggestions. I will keep you updated. Cheers,
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Hey run dream I’m 39 now , and like I said I’m building my aerobic base 50-60 miles week and half marathon is in October 12th I’m hoping to finally get a pr in half after 3 years, for the full marathon it’s been over 5 years since I pr. So from what you said run dream the more and more I run 8-820 paces for 13-16 long runs in about month or 2 u said it feel easier run 8 min paces? I always do most my long runs 9-920 paces keep heart rate down. U thjnk I need do my long runs more often 8-830 paces and just try get use to it over summer heat? So when fall comes it be easy 8 min paces? And maybe do most my other runs easier
Great job in your build up ST. I think building that base at slower paces is important first than start sprinkling in some faster efforts dispersed throughout your future long runs coming up in the next few weeks, yes, some portions at 8-8:30 pace as you get fitter. Give yourself 2 days of easy running between these harder, faster paced long runs though. You got this! 🙏🙏💪👊💪
Sir I completed my 1month threshold workout. I do 1k reps 10-12 times in about 3:40-3:45 pace. After completing this workout for one month. Today i do my another threshold workout I do same workout 1k 12-13 reps but today I feel very easy and I do all my reps in about 3:35-3:38 thanks you so much sir for giving this type of information related to threshold workout. And I request you to sir please make a threshold workout video for 1500m especially I'm waiting for your video. Love you from India
Thanks for your support Avinash and wishing you continued success in your training and racing. You are getting in great shape 💪💪💪
@@rundreamachieve sir plz make threshold workout video for 1500m sir please reply
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@@rundreamachieve sir at this threshold pace what's your opinion related to my 1500m timing any Idea sir
Per the VDOT02 calculator threshold efforts for 1K at 3:35-3:38 range is indicating you would be able to run an all out 1500m around 4:26 or so, maybe faster (equiv. to a 4:45 mile). This is a great time Keep up the superior work!
Help,
I am 43 years old. I run 1:14/21km before 2 weeks. Now my first Marathon is on 14.04.24. your advice please 🎉
Good luck this weekend. VERY well done having run 1:14 for the half-marathon, that is equivalent to a 2:34:47. Focus on running a negative split in the race 1:18/1:15 , run the tangents (don't run further than you need to), stay as relaxed as you can in the race, don't pass those aid stations, consume 3 to 5 gels during the race (place 1 in each side of your shorts). You are in GREAT shape. Stay calm and relaxed now, let your competition stress out, not you. You are ready. Good luck out there.