MPW optimal masters

50 yo marathon wrote:

So I ran NYC last year at 49 averaging 35-40 MPW with a longest run of 21 - blew up at 16 and shuffled in. Right now I am now 50 and averaging 30-35 mpw. My goal is to try another marathon in about 12 months but I really want to get my base mileage up as high as possible before attempting a plan and another marathon. What is a reasonable amount of MPW for a masters runner? I think I could handle 50 given time constraints and injury concerns. I was thinking of using Pfitzingers Half plan 12/47 as a test run and if that goes well, build from there for next fall.

Any thoughts are appreciated

For marathon training triple digits is optimal, regardless of age.

If that is not realistic, then the most that you can fit into your schedule is the correct answer.

Check out the Masters 50+ thread for insights from the more mature (ahem) Let's Runners. Many of the posters are very accomplished racers, and then there's the rest of us.

I'm 49.5 and just ran 3:29 on roughly 45 mile weeks. Thought I'd be a bit faster but I hit a rough patch, then bounced back somewhat. I'll be shooting for 3:15 in the spring with a bump in mileage to 55-ish MPW for about 10 weeks.

I used the Hansons marathon guide -- I like their approach.

I'm 48. Just ran 15:14 this weekend here in Espana, and my biggest issue is doubling. I cannot get over 40-50 miles per week just from FEAR of injury. Perhaps I am over-paranoid, but I know I can go faster if I train more, and perhaps attempt sub-15 at 50, but I don't think I can convince myself to double.

I've been running for just over a year since I started again, and I find it easy to do mileage but that speedwork is tough. Since June I've averaged about 55 miles per week and topped out just over 60. I can handle intervals or a tempo once a week and a long run. Sometimes I can get another quality run, but lower key, strides or a light fartlek. Other than that I get right around an hour a day on the rest of the days. I'd say ramp up the mileage.

There is no optimal mileage. I ran 3:13 on mostly endurance training with a little speed mixed in averaging 60+ miles/week. 1:37/1:36 split

The following year was all speed based training and racing averaging 35 miles per week. I threw pacing out the window and went for a 1:31/? to get as close to 3 hours as I could. I made it 18 miles and had to cut the pace back 30 seconds to avoid a meltdown. 1:31:20/1:36:50....3:08 Probably could have run a solid paced 3:05.

The trick is getting the right amount of speed and endurance to run your best time. Most of the really good over 50 guys say to have the speed first and then endurance.

As a note, I didn't really train specifically for either marathon above. I just did them on how I was training at the time for other races.

I'm 52, and have been walking the injury/training razor's edge for the last decade. If I bump over 50 mpw, I seem to get hurt. I can run 45 for a year straight-If I get greedy and go 50 or 55, it's trouble.

My social circle's experience would indicate that speed work helps us older guys remain respectable in shorter races, but the long runs dictate success in the marathon. Blowing up at 16 indicates you did not have the endurance you needed for the speed you went out at. Try to 5 or 6 21 milers. instead of a couple.