You train regularly 52 weeks of the year and never get out of shape, so doing a miler is no big deal. Only one miler? Do you really want to run more than one? Do so in the odd-numbered weeks. Important : Do all of your long runs slower than your marathon pace.
Racing : As an experienced runner, you probably enjoy going to the starting line more than two or three times a year. If you want a race to test your fitness and give you an idea of what to expect in the marathon, Week 4 might be a good time for a somewhat long race of anywhere from K to a half marathon. And if you want a shorter speed test, you could fit in a 5-K or a K in Week 6 in place of the miler that weekend.
If you were interested in logging miles in your training diary, you would have selected a different training schedule. Speedwork : I enjoy doing speedwork, and so do a lot of experienced runners. If you want to do speedwork, choose your own brand of poison.
Oh, come on! Do you have more than eight weeks before your marathon? Do you have less? If the former, you can modify the program by either repeating weeks or adding weeks up front with slightly lower mileage. If the latter, do your countback from Week 1, and improvise. This Senior Marathon Training Program is for experienced runners, and I trust you to make the right choices. Be aware, also, that I have two other programs that feature three days of running.
HM3 is for half marathoners; Marathon 3 is for marathoners. Both are available in interactive formats from TrainingPeaks. Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps.
You may be getting older, and at an age where people are not expecting you to do anything spectacular, but you feel GOOD. You have a drive, a fire in your belly to go for it. That may or may not be pushing you towards a fastest time ever, but you can still push yourself, especially as you have the wisdom and strength of more years on this earth. But is it still possible to run fast for where you are at, without the fear of breaking something removing all the fun from the sport?
Your heart is unable to pump blood as efficiently, so maximal heart rate also declines every year, again, contributing to that lower VO2 max. And a lower VO2 max means less oxygen gets to your muscles. BUT, despite that, your efficiency of your muscles to use the oxygen that does go there, continues to be maintained into your 60s and 70s. If you maintain some intensity in your training, you can minimize that efficiency loss.
With that being said, there are some physical declines that are going to be impossible to prevent. How can you give yourself the best chance of running well, of feeling good in your running? You may have once been able to wake up, change, and burst out the door, running your regular pace without too much problem. But now, your body needs longer to work into that pace. Many of the fastest runners in the world do this.
Kenyan athletes who have many world records start their runs around a minute pace, and work into their pace. You may have to check your ego, and not look at your pace for a few miles although I recommend not at all! In the past, you may have felt relaxed and in your rhythm within minutes, now it may take you more like Give it time.
In the same vein, you also want to build up your mileage slower than you have in the past. Maybe in your younger years you could get away with jumping from 20 miles a week in week one to 60 miles a week three weeks later, but now, you need to give yourself months rather than weeks to build it up.
When it comes to the type of training itself, knowing yourself will be key here. If in doubt, back off, slow down, or skip altogether. One extra day of recovery will always be preferable to injury. For the most part, older runners tend to respond better to high quality, shorter intervals, with longer recoveries in between.
A lower volume of training overall will suit older runners better, especially to allow for enough recovery days between hard days. One to three minute intervals works well, giving yourself enough time to really catch your breath and feel ready to go for the next one. Another change that comes from the decline in VO2 max is you will find it takes longer for your breath to come back.
Give it that recovery. You will not do yourself any favors by forcing yourself into the next repetition when you are still struggling to catch your breath. Another high quality workout to use; hills. This gives you the speed work and power development without the impact of the flat ground from running faster.
Adding some short 30 seconds or less uphill strides to your runs a few days a week is a great way to get that high quality without pounding the pavement and risking injury. For most older runners, one hard day with hard efforts per week is enough, in addition to a longer run to build endurance. As you are doing less volume overall and less volume in your workout than you may be used to doing in the past, adding in a run of 60 minutes or over once a week will go a long way.
This is where the difference comes in, as your body cherishes those recovery days, and you need to listen to it. Yes, even if that means running the same speed you could walk, or yes, even walking itself instead of running. Taking those easy days very easy is going to be a fundamental part of being able to stay healthy. Active recovery days are also fantastic as an older runner.
Even if that means you only run three days per week, but you cross train on the other days through walking, swimming, or biking, you are increasing your likelihood of being able to continue running without injury or long term damage. Sure, could have added this first, as the critical one to follow through on, but I wanted to give you the things you wanted to hear on how to train competitively as an older runner, and I did, but you know the key is to stay healthy and injury free.
How are you going to give yourself the best chance of avoiding injuries and running well as an older runner? Older distance runners lose significant amounts of leg strength each year yes, even if you cannot see it , which becomes a major limiting factor for older runners.
Strength training is going to be key to reduce the decline in your muscle fibers. Strength training and its weight bearing has been proven by many studies to reduce the risk of osteoporosis, another benefit for older runners.
I know that is not the answer you want to hear, but unfortunately, it is the only one I am comfortable giving. Anyone who tells you otherwise, you may want to question their intentions. If possible, try to find yourself a strength coach or personal trainer who has experience with runners. And my little secret as a test , ask them if you will include ab work. If they mention sit ups, crunches, or ab exercises to you, they are probably not going to be a great fit. More people are running 5K races.
More are running marathons. An even larger number simply run for fitness and never go near a starting line, or win a race T-shirt. There are many good reasons. Running is simple and inexpensive. It makes you feel good. Running is good for your health. Former runners who stopped, for one reason or another want to get back to their old running routines. They too need help. It is a routine similar to one that the late Chuck Cornett, a coach from Orange Park, Florida, used with beginning runners.
Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total. During the middle 15 minutes of the workout, you are free to jog or run—as long as you do so easily and do not push yourself. Jog, walk. If you train continuously every day , you can complete this stage in a month. Do what your body tells you.
But how does it work in real life? But after using our weight training for runners guidance, she improved her half marathon by 29 minutes at 6, feet altitude! So he gave weightlifting a try — and ran Personal Bests in the 5k, 10k, and half marathon! After getting step by step instructions, he made the commitment. And he gained muscle, lost fat, set a half marathon and marathon PR! Most gym memberships will give you everything you need for proper weight training. Foam Roller : A simple self-massage tool, it can help increase flexibility, break up scar tissue, reduce myofascial adhesions, and loosen you up before running.
Use it once a week or up to every day! Medicine Ball : Perfect for beginner or advanced runners, a medicine ball can be used for a variety of strength exercises. Thera-band : A Thera-band is simply an exercise band that can make some body-weight exercises more challenging by increasing the resistance.
I know you probably have a lot of questions when it comes to weight lifting for runners. And I want to introduce you to top coaches and elite runners who have answers. We recorded a podcast with Maggie that goes over:. Randy is a USA Weightlifting National coach and trains multiple elite and collegiate distance runners in the gym. We had Randy on the podcast to clarify all things lifting:.
And we have even more detailed info in our free strength course here. In fact, as you get older particularly after age 40 , strength training becomes even more important than when you were younger.
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