CrowWithKnife wrote:
As a newly-minted 50 year old running ~2:54 shape right now I'd say consistent, long-term, aerobic training is the key. You'll get all the benefit you need by running easier than recommended. Bottom line: Get the ball rolling and don't let it stop, especially due to injury.
I am a 54 year old ~ 3:15 shape marathoner with 14 marathons experience and 2:54 PB (age 29).
I like CrowWithKnife's advice. I'll add you are not ready for the 3 hr assault right now and your overall bio and goals make you a classic injury candidate. Don't be in a hurry to increase that 40-50 mpw right now, get the consistent long term base and easy running CrowWithKnife advises and lose that weight. I advocate Brad Hudson's book (Daniels and Pfitz advocate too) as it very much talks to self - coached runners and gives lots of advice about listening to your own body. Oriented for someone like you rather than a novice. When your base and weight are where you need, add more of their quality workouts.
GET YOUR RECOVERY! This is the biggest training difference we older masters note compared to our 20s. What's right for YOU? - mileage, recovery, ...? - again I have benefitted from Hudson's book to understand ME. Do marathon type training (I don't run longer than 3 hour long runs) and race some 10Ks and 1/2Ms to gauage your progress. Carefully observe your recovery time after your long runs to guide your readiness for a decent, no-wall, marathon. Don't run through pain.
Keep it fun. Best of luck to you, OTH x47.