Sample plan · Marathon · 18 weeks

Marathon training plan for runners over 50 (18 weeks)

Recovery takes longer after 50, and a good plan allows for it rather than pretending otherwise. This plan for a 56-year-old with several marathons behind them puts a lighter week every third week instead of every fourth, adds mileage in smaller steps, and keeps the day after every hard session easy. Eighteen weeks gives the extra time those lighter weeks need.

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This plan at a glance

Runner: 56, finished it several times
Goal: Finish strong
Recent race: half marathon in 2:05:00
Running now: 25 mi a week, longest run 10 mi
Schedule: 4 run days, long run on Sat
Volume: 25 to 40 mi a week (ceiling 40), longest run 18.5 mi
Lighter weeks: 4 cutback weeks, 3-week taper

Dates assume a start on Monday 9 November 2026 with no race date, so the plan ends with a goal run. Your own plan starts the Monday after you build it, and with a race date it counts back from race day.

This plan is general guidance, not medical advice. Check with a doctor before starting a new training program, and stop and get help if something hurts or feels wrong.

Goal run · Saturday 13 March 2027

Goal run: 26.2 mi at the effort you would race a Marathon (26.2 mi) at. There is no race on the calendar, so this is your test.

How we built it

The assumptions behind this plan.

At 56, recovery weeks come every 3rd week and volume rises about 8% a week at most: recovery between builds matters more than extra miles.
Training paces come from your half in 2:05:00, which projects to about 4:20:37 for the Marathon.
Weekly volume peaks at 40 mi in week 15, at your ceiling.
Long runs stop at about 3.5 hours (18.5 mi at your long-run pace): beyond that the recovery cost outweighs the gain.

Paces

Based on	half in 2:05:00
Easy	11:20–12:43 /mi
Long run	10:44–11:56 /mi
Marathon pace	9:56 /mi
Half-marathon pace	9:32 /mi
Threshold (tempo)	9:09 /mi
Interval	8:19 /mi
Repetition	7:57 /mi
Projected half marathon	2:05:00
Projected marathon	4:20:37
Race target pace	9:56 /mi
Race target time	4:20:37

Overview

Weekly training volume in mi. Tap a bar to jump to that week.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

Base
Build
Peak
Taper
Cutback week

Week by week

Tap a day for the full session.

Week 1

base 25 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Easy run · 6.5 mi

Easy 6.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 4.5 mi

Easy 4.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 4 mi

Easy 4 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 10 mi

Long run 10 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 2

base 26.5 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Easy run · 6.5 mi

Easy 6.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 4.5 mi

Easy 4.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 4 mi

Easy 4 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 11.5 mi

Long run 11.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 3

base cutback 20.5 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Easy run · 4.5 mi

Easy 4.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 4 mi

Easy 4 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 4 mi

Easy 4 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 8 mi

Long run 8 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 4

base 28.5 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Easy run · 6.5 mi

Easy 6.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 4.5 mi

Easy 4.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 4.5 mi

Easy 4.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 13 mi

Long run 13 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 5

base 31 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Easy run · 7 mi

Easy 7 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Tue · Easy run · 5 mi

Easy 5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 5 mi

Easy 5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 14 mi

Long run 14 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 6

build cutback 24 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Easy run · 5.5 mi

Easy 5.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Tempo · 4 mi

Tempo 4 mi: warm up 1 mi easy, then 2 × 1 mi at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 5 mi

Easy 5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 9.5 mi

Long run 9.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 7

build 33 mi

Build: quality sessions start and the long run keeps growing.

Mon · Easy run · 7 mi

Easy 7 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Intervals · 5.5 mi

Intervals 5.5 mi: warm up 1 mi easy, then 7 × 600 m at interval pace, 3:06 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.

Wed · Strength · 25 min

Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 5 mi

Tempo 5 mi: warm up 1 mi easy, then 3 mi continuous at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 15.5 mi

Long run 15.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 8

build 35.5 mi

Build: quality sessions start and the long run keeps growing.

Mon · Easy run · 8.5 mi

Easy 8.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Easy run · 6 mi

Easy 6 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Strength · 25 min

Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 5.5 mi

Tempo 5.5 mi: warm up 1 mi easy, then 3.5 mi progression: start at marathon pace effort and build to threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 15.5 mi

Long run 15.5 mi: first 11.5 mi easy, last 4 mi at marathon pace (9:56 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 9

build cutback 27.5 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Easy run · 5.5 mi

Easy 5.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Tempo · 5 mi

Tempo 5 mi: warm up 1 mi easy, then 3 × 1 mi at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 0.5 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 5.5 mi

Easy 5.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 11.5 mi

Long run 11.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 10

build 38 mi

Build: quality sessions start and the long run keeps growing.

Mon · Easy run · 9 mi

Easy 9 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Intervals · 6.5 mi

Intervals 6.5 mi: warm up 1 mi easy, then 12 × 400 m at interval pace, 2:04 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.

Wed · Strength · 25 min

Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 6 mi

Tempo 6 mi: warm up 1 mi easy, then 4 mi continuous at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 16.5 mi

Long run 16.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 11

peak 40 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Easy run · 11 mi

Medium-long run 11 mi, easy (11:20–12:43 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run. Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Easy run · 7 mi

Easy 7 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Strength · 25 min

Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 6.5 mi

Tempo 6.5 mi: warm up 1 mi easy, then 4.5 mi progression: start at marathon pace effort and build to threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 15.5 mi

Long run 15.5 mi: first 11 mi easy, last 4.5 mi at marathon pace (9:56 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 12

peak cutback 31 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Easy run · 6.5 mi

Easy 6.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Tempo · 5.5 mi

Tempo 5.5 mi: warm up 1 mi easy, then 3 × 1 mi at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 6.5 mi

Easy 6.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 12.5 mi

Long run 12.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 13

peak 40 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Easy run · 10 mi

Easy 10 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Intervals · 4.5 mi

Intervals 4.5 mi: warm up 1 mi easy, then 3 × 1000 m at interval pace, 5:10 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.

Wed · Strength · 25 min

Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 7 mi

Tempo 7 mi: warm up 1 mi easy, then 5 mi continuous at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 18.5 mi

Long run 18.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 14

peak 40 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Easy run · 10 mi

Medium-long run 10 mi, easy (11:20–12:43 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run. Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Easy run · 7 mi

Easy 7 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Wed · Strength · 25 min

Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 7.5 mi

Tempo 7.5 mi: warm up 1 mi easy, then 5.5 mi progression: start at marathon pace effort and build to threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 15.5 mi

Long run 15.5 mi: first 10.5 mi easy, last 5 mi at marathon pace (9:56 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 15

peak 40 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Easy run · 8 mi

Easy 8 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Tue · Intervals · 5 mi

Intervals 5 mi: warm up 1 mi easy, then 4 × 1000 m at interval pace, 5:10 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.

Wed · Strength · 25 min

Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 8.5 mi

Tempo 8.5 mi: warm up 1 mi easy, then 3 × 2 mi at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 18.5 mi

Long run 18.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 16

taper 31 mi

Taper: volume comes down, a little intensity stays so you feel sharp.

Mon · Easy run · 6.5 mi

Easy 6.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.

Tue · Tempo · 6 mi

Tempo 6 mi: warm up 1 mi easy, then 4 mi continuous at threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 6.5 mi

Easy 6.5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 12 mi

Long run 12 mi: first 9 mi easy, last 3 mi at marathon pace (9:56 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Rest

Rest after the long run.

Week 17

taper 24 mi

Taper: volume comes down, a little intensity stays so you feel sharp.

Mon · Easy run · 5.5 mi

Easy 5.5 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.

Tue · Tempo · 5 mi

Tempo 5 mi: warm up 1 mi easy, then 3 mi progression: start at marathon pace effort and build to threshold (9:09 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.

Wed · Rest

Rest. A walk or some stretching is fine.

Thu · Easy run · 5 mi

Easy 5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 8.5 mi

Long run 8.5 mi (10:44–11:56 /mi; relaxed and steady, RPE 4–5).

Sun · Rest

Rest after the long run.

Week 18

taper 12 mi

Race week: very little running, plenty of sleep, and carbohydrate in the last two days.

Mon · Easy run · 5 mi

Easy 5 mi (11:20–12:43 /mi; conversational, RPE 3–4).

Tue · Rest

Rest. A walk or some stretching is fine.

Wed · Race pace · 4 mi

Race pace 4 mi: warm up 1 mi easy, then 2 mi continuous at marathon pace (9:56 /mi; marathon effort: controlled and rhythmic, RPE 6). Lock into the rhythm you will race at; cool down about 1 mi easy. Short and sharp: you should finish feeling you could do much more.

Thu · Easy run · 3 mi

Easy 3 mi (11:20–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Fri · Rest

Rest. Lay out your kit, eat a carbohydrate-rich dinner, sleep early.

Sat · Race · 26.2 mi

Goal run: 26.2 mi at the effort you would race a Marathon (26.2 mi) at. There is no race on the calendar, so this is your test.

Sun · Rest

Recovery: rest, walk, eat well. No running for a few days.

● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.

Questions about this plan

How is a plan for runners over 50 different?

Two things change: a cutback week comes every third week instead of every fourth (4 in this plan), and the smallest weekly increase drops from 2 to 1.5 mi. The sessions themselves are the same kinds of running; there is just more space around them.

Is 18 weeks too long?

Not with recovery every third week. The extra two weeks let the plan reach a 40 mi peak and a 18.5 mi long run without rushing the build.

Should I still do speed work?

Yes, in moderation. Short intervals and tempo runs help keep the stride and muscle that are easy to lose with age. They never fall on back-to-back days.

Does age change the paces?

No. Paces come from your recent race time, which already reflects your fitness today.

Make it yours

Start from these answers and change your mileage, run days, long-run day, race date or anything else. Your plan gets its own private link.

Build your own plan from these answers