How to Achieve a Sub-3 Hour Marathon at 55 Years Old

🏃‍♂️The long run is the most important run of the week for marathoners, aim for 15-21 miles at a slightly slower pace than your target race pace.

⏱️Include speed sessions midweek to build up to 10 miles of quantity at half marathon or faster pace.

🚶‍♂️Easy runs are crucial for recovery and should be 45 minutes to 1 hour of relaxed jogging, helping to flush out the body.

🚀Incorporate strides into your easy runs on Fridays, which are short bursts of faster running to improve stride and form.

🥼Make sure to listen to your body and adjust the training schedule according to your own abilities and lifestyle.

How long should my long runs be?

—For sub-3 hour marathon training, aim for long runs between 15-21 miles, building up gradually over the course of your training.

How many speed sessions should I do per week?

—Midweek, focus on one speed session, building up to about 10 miles in total distance at half marathon pace or faster.

Are easy runs important in marathon training?

—Yes! Easy runs are crucial for recovery and should be about 45 minutes to 1 hour of relaxed jogging.

What are strides and how do I do them?

—Strides are short bursts of faster running during your easy runs. Pick up the pace and focus on form for about 20-30 seconds, then ease back into a jog.

How should I adjust the training schedule to fit my lifestyle?

—It's important to listen to your body and adjust the training schedule according to your own abilities and commitments. Find a balance that works for you.

00:00Introduction to achieving a sub-3 hour marathon at 55 years old, featuring the running shoe guru Paul.

02:17The long run is the most important run of the week for marathoners, aim for 15-21 miles at a slightly slower pace than your target race pace.

04:56Include speed sessions midweek to build up to 10 miles of quantity at half marathon or faster pace.

07:31Easy runs are crucial for recovery and should be 45 minutes to 1 hour of relaxed jogging, helping to flush out the body.

09:01Incorporate strides into your easy runs on Fridays, which are short bursts of faster running to improve stride and form.

11:33Adjust the training schedule according to your own abilities and lifestyle, finding a balance that works for you.