Why Marathon Training Looks Different After 40
Marathon training as a master’s runner (40+) isn’t just a copy-paste version of what worked in your 20s and 30s. Your body adapts differently, recovery takes longer, and strength training becomes non-negotiable. But that doesn’t mean you can’t run strong, set PRs, and enjoy training more than ever.
Key Components of a Strong Marathon Plan for Master’s Runners
1. Prioritize Recovery as Much as Training
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Sleep is your #1 performance enhancer—aim for 7-9 hours.
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Build in more recovery days, especially after speed workouts and long runs.
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Consider swapping one easy run per week for cross-training or total rest.
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Use tools like massage guns, compression gear, and mobility work to aid recovery.
2. Strength Train at Least Twice a Week
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Focus on compound lifts: squats, deadlifts, lunges, and presses.
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Include single-leg exercises to improve balance and stability.
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Core work (planks, Pallof presses, and rotational movements) helps maintain good running form.
3. Quality Over Quantity in Weekly Mileage
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You may not need high mileage to perform well—focus on consistency.
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Three to five runs per week is often the sweet spot.
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Build your mileage gradually (no more than a 10% increase per week).
4. Dial in Your Pacing With Effort-Based Running
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Use heart rate or perceived effort instead of obsessing over pace.
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VDOT pacing can help determine your training zones accurately.
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Long runs should feel controlled, speed workouts should be tough but sustainable.
5. Fuel Smarter, Especially Around Hormonal Changes
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Protein needs increase with age—aim for 20-30g per meal.
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Prioritize carbohydrates for energy before long runs and speed sessions.
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Hydration is key—electrolytes help prevent cramping and fatigue.
6. Incorporate Mobility and Stability Work
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Yoga and dynamic stretching can keep your joints mobile.
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Ankle, hip, and foot stability work reduces injury risk.
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Consider including drills like A/B skips, high knees, and strides for better running mechanics.
Sample Marathon Training Week for a Master’s Runner
Monday: Easy 4-5 miles or rest day
Tuesday: Speed work (intervals, tempo, or hills)
Wednesday: Strength training + mobility
Thursday: Mid-distance run (moderate pace)
Friday: Rest
Saturday: Long run (building up to 18-22 miles)
Sunday: Strength training + mobility
Common Mistakes Master’s Runners Make (and How to Avoid Them)
1. Skipping strength training – Leads to slower recovery and increased injury risk. 2. Ignoring recovery needs – Overtraining is easier at this stage of life. 3. Sticking to old training methods – Adapt your plan based on how your body responds now. 4. Not fueling properly – Master’s runners often need more protein and carbs than they think.
Marathon training as a master’s runner is about working with your body, not against it. With smart training, proper recovery, and strength work, you can keep running strong for years to come.
Want a personalized training plan? Let’s work together to build one that fits you!