Training Programs

Age-appropriate marathon training designed for athletes 30-50

Our Specialized Programs

Each program is carefully designed with age-appropriate load management, comprehensive warm-up routines, and safe preparation methods that respect the unique needs of mature athletes.

Foundation Builder

16-week program

Perfect for first-time marathoners or those returning to running after a break. Emphasizes gradual build-up with extensive warm-up protocols.

  • 15-minute daily warm-up routine
  • Maximum 4 runs per week
  • Built-in recovery weeks
  • Injury prevention focus
  • Flexibility and mobility training
Peak weekly mileage: 35 miles Age range: 30-50

Marathon Master

20-week program

Our most popular program for experienced runners seeking to optimize performance while maintaining long-term health and preventing overuse injuries.

  • Advanced warm-up sequences
  • Periodized training blocks
  • Age-specific pace targets
  • Strength training integration
  • Nutrition and recovery guidance
Peak weekly mileage: 55 miles Age range: 35-50

Performance Plus

24-week program

Advanced program for competitive runners seeking personal bests while incorporating mature athlete-specific recovery and preparation strategies.

  • Dynamic warm-up progressions
  • Speed work adaptations
  • Enhanced recovery protocols
  • Race strategy development
  • Mental preparation techniques
Peak weekly mileage: 70 miles Age range: 30-45

Age-Appropriate Training Principles

Progressive Loading

Gradual increase in training volume and intensity, allowing your body to adapt safely over time. We follow the 10% rule with age-specific modifications.

Recovery Integration

Extended recovery periods become crucial after 30. Our programs include mandatory rest days and active recovery sessions.

Injury Prevention

Proactive approach including strength training, flexibility work, and biomechanical awareness to prevent common running injuries.

Essential Warm-Up Protocols

Proper warm-up becomes increasingly important with age. Our protocols are designed to prepare your body efficiently while reducing injury risk.

Stage 1: Activation (5 minutes)

  • Gentle walking with arm swings
  • Hip circles and leg swings
  • Ankle rotations and calf raises
  • Light stretching movements

Benefits:

Increases blood flow, activates nervous system, prepares joints for movement

Stage 2: Dynamic Movement (5 minutes)

  • Walking lunges with rotation
  • High knees and butt kicks
  • Side shuffles and grapevines
  • Leg swings (forward/back, side to side)

Benefits:

Improves range of motion, activates key muscle groups, rehearses running mechanics

Stage 3: Preparation (5 minutes)

  • Gradual pace progression
  • Light jogging with form focus
  • 4-6 x 20m strides
  • Final movement preparation

Benefits:

Elevates heart rate gradually, primes neuromuscular system, ensures readiness for training

Typical Weekly Structure

Monday

Easy Run + Strength

30-45 minutes easy pace, focus on form and consistency

15-min warm-up required

Tuesday

Rest or Cross-Training

Complete rest or low-impact activity (swimming, cycling)

Active recovery focus

Wednesday

Tempo/Interval Work

Quality session with extended warm-up and cool-down

20-min warm-up required

Thursday

Easy Run

Recovery run, focus on relaxed effort

Standard 15-min warm-up

Friday

Rest

Complete rest to prepare for weekend long run

Gentle stretching only

Saturday

Long Run

Progressive build-up, age-appropriate pacing

Extended 20-min warm-up

Sunday

Recovery Activity

Yoga, walking, or complete rest

Gentle movement focus

Ready to Start Your Journey?

Contact us to discuss which program is right for your goals and experience level.

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