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Jan 10, 2024 · The time is ripe to take on a new challenge – and the legendary marathon distance is top of many runners' bucket lists. Here are the best marathon training plans to see you through to the finish line...
- Balance Easy and Hard
- Run For Time, Not Distance
- Cross Train Intentionally
- Strength Train Intentionally
- Focus on Recovery
- Consider Working with A Coach
Many master’s runners find that running every other day during marathon training can help to reduce the effects of high impact exercise and give your body more time to recover. Make sure the majority of your training runs are done at an easy pace so that your paced runs are high quality. Spend extra time warming up before running and cooling down a...
Many older runners find that spending 5 plus hours on a long run simply wears them down too much. Studies show that there is little aerobic benefit of doing a run longer than 3 hours. There are benefits to time on your feet for building the support structures of the body. But for the master’s runner you have to weigh the benefits versus the risks o...
Intersperse your running days with low impact cross training like swimming, rowing, cycling, yoga, and strength training. That way you’re still reaping the benefits of exercise but keeping other body systems strong and flexible. In particular, regular strength training is an absolute must for master’s runners who want to improve and stay injury fre...
Here is a helpful excerpt from physical therapy doctor Ben Shatto about the benefits of strength training. It’s long but worth including here. “Strength training (focusing particularly on large muscle groups with appropriately heavy loads) has been proven to improve growth hormone levels and has a positive effect on insulin levels. This weight bear...
For the master’s runner it’s important to dial in and maintain an effective recovery routine. This may include things like foam rolling, compression gear, regular massage, plenty of sleep, a balanced healthy diet, drinking plenty of water, and regular rest days. When it comes to rest days you may find that you need two days per training week instea...
If you’re finding that your routine is no longer working, if you’ve been dealing with injury, or you’re unsure of how hard you should be pushing yourself, a running coach can help you dial in your training with personalized workouts and recovery. To get a spot with one of our fabulous MTA Coaches see this page.
Sep 21, 2023 · Incorporating strength training into your running program after the age of 60 is not just beneficial; it’s essential. Strength training helps maintain muscle mass, improve bone density, enhance joint stability, and prevent age-related muscle loss.
The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. This plan is not available in the RunWithHal app, but you can still get the interactive version through TrainingPeaks. Or, explore more training options in the app:
It comprises of 16 weeks and 100 hours of training geared towards a sub 4 hour marathon. The idea of this plan is to promote robustness and reduce the likelihood of injury. This the plan includes a strength and core training cycle.
- Running Training Plan
Training for a Marathon in Your 50s, 60s and Beyond. The physical demands placed on the human body from marathon training in these decades are far greater than for someone in their 40s.
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Apr 3, 2024 · Where can I find the best free marathon training plans? Look no further! Whether you're preparing for your first marathon or are well-versed over the 26.2-mile distance, finding the right...
