My mom is bent on completing a marathon in 2009, when she’ll be 66 yrs old. I’m helping to customize a training plan for her. Just thought I’d post here in case anyone has successfully done 26.2 at that age (or has worked/trained with anyone that has done it) to get feedback or recommendations.
She has a limited running background and historically has done 2-3 basic cardio workouts per week on the treadmill plus some light strength training. For the past 2-3 months she’s been more focused on running and has averaged about 25 mpw (roughly 60% running in zone 2 and 40% walking). She cross trains with yoga and weights 1-2x per week and stretches regularly. She’s in good shape for her age but by no means an endurance athlete. Her target marathon is late Sep '09 in Maui. She hopes to finish in the 6-6.5 hr range. Her most recent race was a 5k in Dec 08 where she finished in about 39 min.
Here are my general thoughts about a training plan for her (in no particular order):
A balanced run/walk approach makes sense given her age and current fitness level
20-week training plan, with first 8 weeks focusing on base building and proper recovery
Primary goal is getting (physically and mentally) used to moving for 6+ hours; slowly build long ‘run/walk’ up to 5+hrs
No more than 5 runs per week
After base phase is done, 1 workout/week where she elevates the HR past zone 2
Base the training plan on time and not mileage
Long run on Sun, “tempo” run on Wed
2/1 build/recovery weeks
Continued focus on xtraining
Phase in heat/humidity acclimitization starting about 1 month out from race day
Nutrition, nutrition, nutrition, rest, rest, rest, rest, massage, massage, don’t do anything dumb, etc.
your plan looks good. the only thing i might add would be on #10, with heat. she can get in at least some by doing runs in the regular heat available where she is in the afternoons. some people avoid it, but she will probably be well served to seek it out.
the walk-run program seems ideal for her. i wish you both well.
peggy
We older folks can use the same training plan as anyone
She has a great goal
At reach the beach or team average age is 62
I am just a young kid at 57
Have fun Thom
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Agreed. She lives in the midwest. The month of August there should be pretty good for heat/humidity conditioning. Most days are 75-85 and humid. I think 1-2 weekly workouts in mid afternoon for 3-4 weeks should be enough.
My dad started running in his early 60’s and did marathons from his mid 60’s to early 70’s. He never ran two days in a row but would do some sort of cross training on the non-running day (usually stationary bike). He would usually do 4 runs per week with some weeks only being 3 runs. His schedule would be a long run (he did anywhere from 16-22 miles), a medium run (8-12) and the other two shorter (around 3 miles). He did a straight run with the shorter and medium runs being about 9:30 to 10:00 pace and the long run being about 10:30 pace. If your mom is using a run/walk method she might be able to do more runs per week. My dad always said that rest was the most important part of his training. He had to “retire” from marathons at 73 when his hip started giving him a lot of trouble. He still walks a lot (and at a good pace) and recently decided he missed running so he has been doing a mile or two at the local high school track. Good luck to your mom and it is great that you are helping her with her goal!
I think marathon training is the simplest of all running training. It is all about endurance. Volume. Volume makes you strong. Speed is the last thing you need. Certainly if you are aiming for you first ever marathon.
If you want to do phases and zones and she’s into it then, by all means, go ahead. But personally I think that speed work for someone aiming to run their first (I’m gathering that from context here) marathon at age 66 is not necessary. Tell her to pick one day a week where she runs a little harder than normal. But if it forces her to miss a couple of days of running, it’s certainly not good.
I would tell her to run as much as she can without getting injured or sick of running. I think that the long run is the single most overrated part of training. Again, total weekly volume is far more important. That is what makes you strong. She just has to find the balance of that which will let her stay healthy and still enjoy running. Beyond that, more is more.
Ed Whitlock ran a 2:54 marathon at age 71 and his training consisted of nothing but 2+ hour runs at a very slow pace (8:00/mile or slower) in a cemetery next to his home. Seriously.
I believe that Ed Whitlock also did a considerable number of short races (5K, 10K) which would count as speed work.
So, not just running slow.
Races are races. Training is training. If she want’s to run races in her buildup, more power to her. But that doesn’t change my point. Ed Whitlock didn’t set his world age-group record because of a few short races during his training cycle.
I generally agree that a higher volume / lower intensity approach will be best. To get higher volume and keep the injury risk lower, she’ll need to run more frequently. But 5 days is probably her max and it allows for some much needed rest and xtraining. Like I said, I think the biggest limiter will be getting conditioned to being on her feet and moving for 6+ hrs, especially in that weather. In that sense I place a high value on the long training run/walk. She’ll have 1 day a week just to get the HR up and (mentally if nothing else) help her other runs seem easier and provide some variety in training. It’s not meant to build any real “speed”.
She’s been a closeted runner all her life and recently has been living vicariously through me and my racing. She’s caught the bug for sure though. She’s planning to also renew her 30-yr wedding vows in Maui, so this whole event is a big deal. I want to be sure the marathon part of the trip is a major success for her.
Thanks to all for the feedback. Feel free to offer any other input.
I’m no expert on senior running, but if her goal is 6 hrs, then she will need 99.5% of her training to be aerobic. Bassically she is looking to do a fast hike.
The plan looks pretty good. Just make sure she doesn’t puch too hard and that she recovers well.