Looking for best marathon training schedule i.e. galloway, durdin, daniels etc. I am 61. Ran a 3:15 25 years ago. Currently run about 25-30 miles a week. Signed up for chicago with goal of going under 4 hours( youth, do not laugh ). Ran a 1:18 15k last year. Any advise appreciated.
how many days a week to you run?
do you feel like your recovery time has increased as you've aged?
i know mine certainly has as i near 50...
I ran 3:43 when I was 65. Unfortunately, I had an injury that kept my mileage down I was aiming for sub 3:20.. But here goes:
One long run each week working up to 22 miles - I believe in the long run and always did 10- 12.
One marathon paced run working up to about 12-15 miles a week
One speed workout each week (you can skip some but not too many), either 800 or 1600 repeats, whatever you can do. Try to work up to 6 or 4 with an easy recovery. I always hated doing mile repeats.
Easy 5,7, miles on the other days.
That is about 50-55 miles per week. I like to work up to around 70 mpw toward the end if you can. Do it by doing doubles. Modify any way you want to, but higher mileage pays benefits - faster times - if you could work up to 80 or 90 for a last few weeks, great. . But you know that.
I have never believed that aging required longer recovery time. I always thought it was a myth that we all bought into like the seven day training schedule or the "don't increase your mileage more than ten percent a week" Your body can't tell time or recognize percentages. I suppose if I was running 100+ mile weeks when I was in my sixties, I'd feel differently.
But that is just me. Good luck.
Thanks for responses. Yes, my recovery time has increased. I run 4-5 days a week. 90 miles a week seems like it would put me in cast. My hope was maybe 50-55. But it is interesting to hear than increasing weekly mileage makes that much of a difference.
i'd stick with the 4-5 days and aim for at least 2 and maybe 3 'quality' days per week, with 2 being faster work and one being the long run.
as i've aged, i've found more benefit in LT-tempo type running than in faster VO max work