Looking for marathon advice - age 47

I can make you a sub 3 marathon runner in one year. Will you pay for your training? If so, post your e-mail.

Drop me an email and I'll tell you what I recommend. What did you do when you ran the last marathon, other than run with the store group?

Good running,

Glenn

Thanks - appreciate the help!

with my marathon training I was running 3-4x per week, long runs up to 22 miles @ 8:40 -9:00 mpm, 5 x 1 mile around 7:00 mpm, and some hills.

Recognize that consistency is necessary to accomplish my goal and my work is in a better place than it was 2 years ago.

You need to make a very deliberate effort to get your running to at least 10 miles a day/6 days a week on average. Day 7 can be a day off of total rest (or cross training). Include 1-2 easy days based on distance or effort or both. Include a progressively long run that goes to ~22 miles, then drop down and increase the intensity and build up mileage again to ~22, etc. This could be 60-70 miles/week. If you can do this routine, then add more quantity and quality. But this is a pretty good "baseline" routine to get to that should get your weight down and keep it down and build up your aerobic capacity. (If you can run 7 days a week and ~13 miles/day, then that's ~91 miles/week for a next "baseline" routine.)

Plan on a serious marathon attempt every 6 months and and assess where you are strong/week on your training.

You could also follow one of the 24-week programs in "Advanced Marathoning" to train for a marathon every 6 months.

Wow. I can't imagine any reason someone would need to do 70 mpw to break 3:00. And 90 is just ridiculous.

Before you flame me, I'm actually a high-mileage proponent. I just don't think this advice is appropriate to the OP's stage or goals.

Is there any consensus on how many miles a week are necessary to run sub 3 hrs?

Get the Pfitzinger book on Marathoning or an equivalent, take long runs, long intervals and rest to heart. Do some good build up races. If you can run sub 1:25 for the half a month or more prior, you should be able to do it on a flat course.

Short solution: Buy "Advanced Marathoning". It has everything you need to get in marathon shape. I used it to go from office desk jockey to 2:34 at age 37 in about 2yrs. While you've been a runner in the past, play it by ear because you are no longer running with your college body, which hopefully you have ascertained at this point!

If you're smart, 3hrs should be well within your grasp. Good luck!

I've seen several over 40, not greatly talented, guys run sub 3 on 50-60 mpw. It can probably be done on less but in my experience that seems to be the most bang for the buck mileage range. Any more and you're risking injury and any less and it just makes it tough to build the necessary endurance. Good luck!

Over the hill x 47 wrote:

Is there any consensus on how many miles a week are necessary to run sub 3 hrs?

That's a question akin to 'how hard do I have to push the gas pedal to reach 100mph'. It's entirely dependent on what you're driving. Some people can run sub-3 on 20mpw, for others 120 will be insufficient. Realistically no one here knows beyond the obvious "more than got you the 3:40".

Focus on steady improvement and consistent miles and let your body tell you how much it can handle.

The first person to really know the answer to "what's the minimum training I can do to break 3" will be you.

I suggest focusing on shorter stuff for a while. Most of the good masters runners I know rarely run marathons. Similar to "Advanced Marathoning" is "Daniels' Running Formula", which I recommend for the stuff in the early chapters on the principles of training. You need not use the schedules, but it's good to understand the different types of training.

So race up to HMs for a while. Then if you want to put in the time for marathon training, go for it. But aiming for a sub-3 particularly for someone with your speed background might not be the best thing. If it's what you want to do, do it.

I agree that for a marathon the more mileage the better. But I ran a 2:48 at 50 with 3 20-milers and a long week of 65. I adapted Daniels. That said, I think I would have gone faster with more miles.

55-65 in 5 days with six work-outs. Marathon progression:

3:24 - 3:05 - 2:45 - 2:38 Although younger than you when I ran those times, I have coached 40-50 year olds using the same schedule with similar success. Email me if you want the schedule. Good luck!!

adult onsett wrote:

Wow. I can't imagine any reason someone would need to do 70 mpw to break 3:00. And 90 is just ridiculous.

Before you flame me, I'm actually a high-mileage proponent. I just don't think this advice is appropriate to the OP's stage or goals.

It took me 75mpw at age 36 to break 3 for the first time. The OP has more talent based on his PRs so he might be able to get away with less, but at 47 higher mileage and less intensity would be my suggestion. I know plenty of people that stay right around that 3:05 range on 60 miles or less a week.

Weight is probably the biggest issue. Very few people weighing 190 break 3 hrs.

The books recommended above are all you need in terms of training schedules. The only other thing is to find a group of sub 3 guys to do your long runs with. You really need to get the pace of your long runs up.

I agree that you shouldn't get caught up in mileage. 50 vs 75 blah, blah, blah.

I would do as one poster said and that is focus on getting back some speed.

If I were coaching you I would want to see you running around 18:30 for the 5k BEFORE we make the assault on the marathon.

Why, may I ask, are you wanting to break 3 hours?

3-4 days is not enough. 5-6 days would be better with one full day of rest.

Losing a little weight will be key too.

Give this process at least one full year...

As a newly-minted 50 year old running ~2:54 shape right now I'd say consistent, long-term, aerobic training is the key. It's what did it for me and I am not even in the same league of runner you are. In doing this the weight problem will resolve on it's own (do try to push away from the training table early). Grab one of the books mentioned but don't over-run your workouts - err on the easy side of pace ranges. 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.

danman wrote:

Why, may I ask, are you wanting to break 3 hours? .

My goal to break 3 hrs probably relates more to having a 3:41 pb.

It is unfinished work.

As far as weight - I do think I am too big for the marathon. Immediate goal is to get below 190 this month - which should happen with the increase in mileage and some common sense (cutting down the beers). I ran at 170 in college and was really skinny so I am not sure how much below 180 I will get.

Getting to sub 3 hr shape will give me a good base to run some good 5 and 10K's.

Thanks for the comments everyone!

You say the marathon might not be your thing or event. I'm 44 and have run a 1:23:05 half. 3:07 is my best marathon. I am an extremely heavy sweater and always end up with stomach issues. I was on 3:02 pace when a bad stitch hit at Twin Cities last year. Had to stop 4 times from 23 on. Still only positive split by 20 seconds. Legs still felt great. I always follow "advance marathoning's" plans. I keep most of long runs around 18 miles and concentrate more on the MP and half MP runs workouts. I've found that running the 22, 23 milers in the plan hurt my workouts. I think his plan is more for a guy in his 30's. Good luck! It still remains one of my goals too.

170 is skinny? How tall are you?

Personally, I doubt you need much, if any speed work. Tempo runs will be plenty. ~7min pace will always be "slow" for you, but you need to hold it for 3hrs. You need miles and experience with how your body tolerates the long runs and what to do about it. The good news is, this is not particularly "hard" but will take time. You should also let your body drop a few pounds as well, just cut the extra calories and keep training (not rocket science).