10 TIPS TO RUN A SUB-3 MARATHON | RUNNING IN YOUR 50s

[@sergiotorres9189]

Hey Woody, great video! I agree with everything you say. I am 59 and just ran 3:05 at the 2023 Boston Marathon with even splits (1:32:33 and 1:32:45). I finished with plenty of gas left in the tank. I do all the running stuff well, but not as well with nutrition, hydration and alcohol (beer). My next marathon is in October and will follow your 10 tips very closely. Course in October is fast and usually with good weather. Last time I ran sub 3:00 was in 2015 on the course I am running in October. Thanks for the reinforcement of all great tips and information. Will send you a brief update in October. I hope you also have great races!

[@runwithwoody]

Hey Sergio. Congrats on the Boston run, that's a cracking time. I'm hoping to go back to Boston next year. I hope some of those tips will help you in October. I reckon you are a great chance to knock over another sub-3 judging by your Boston run. Recovery well mate, and good lucky with the build up to October.

[@xsaba187]

Just got notification about this video after signing up for my first full marathon 😂 ( Blackmore sydney one next year )

[@runwithwoody]

Good stuff Ash, hope some of these tips will help you. Plenty of time for you to build slowly to that marathon. Good luck with the training.☺👍

[@bh4560]

I love that 56 you are still smashing it. I am 44 years young and always looking to improve my running. Great tips. Thanks for that. I am going for sub 3.30 so fingers crossed.

[@runwithwoody]

Thanks mate, hope some of them help. Good luck with the sub-3.30 attempt.

[@strzaua123]

Man, I have friends in mid 30s who look way older than you 😂 you're the best example that running is great for your health! I still can't believe you're over 55

[@runwithwoody]

Cheers mate, you're too kind. Always been pretty active, even when not running, so I guess it all helps.

[@brianwalls9112]

Congratulations on the Sub 3 hour! As someone who is a couple of years younger this is inspiring! Excellent tips, I will use them when I train for Boston!

[@runwithwoody]

Thanks Brian. Hope the training for Boston goes well. It's still by far my favourite marathon. ☺👍

[@superinvestmentm5387]

Thank you. You are an inspiration!

[@runwithwoody]

Thank you. 👍

[@nikp.7823]

Superb advice, Woody, and SO well presented. What a great niche your channel offers for all those 50+ runners out there!! I'm also 56, rather on the heavy side at 1.85m 87kg. I ran my first Marathon in 2021 (3:37h). While I am happy with the result, I have had the usual post-marathon blues - "I could have done better". Changed a lot in my training over the past two years due to (age related) injuries (tendonitis, adductor rip, stenosis, you name it - I had it). I would like to add that two major factors in staying healthy with this kind of training load are - WEIGHT (at 87kg I can't stress my body with 120k per week for 3 months, so either diet or shoot for 3:25h at best...) and - SLEEP. total daily sleep average is now 8h+ including power naps. That's over 1 hour more than what I used to get. Feels great! Keep it up - can't wait to see your next video!

[@runwithwoody]

Hi mate, I think I answered your comment on Strava, but welcome to the channel. If you're not already doing it, some strength work could also help you. I'm just starting to get into that now, so hoping that will help the body as well. Agree with you totally on sleep, it is often overlooked as a major part of successful running.

[@liamwalsh2467]

lots of very useful stuff there Thankyou

[@runwithwoody]

Hope they help you in some way. Thanks for watching.

[@runstreetwise]

I'm nowhere near a 3 hour marathon. I ran my first in 5 hours and 17 min. But just ran one this past Sunday (2nd) and ran it in 4 hours and 15 min. Biggest keys were everything you said here. Now I can taste sub 4 in my future 🙏🏽

[@briandeal8927]

Well done! My first marathon was 5:16. I’ll be happy at a 4:30 marathon for my second one

[@Miguel_Pratz]

killer job!!! sub 3 in the future, 100%!

[@runwithwoody]

Great job, Andre. That's a massive jumped from 1 to 2. Keep working and keep enjoying your running.

[@today-nl]

Thanks for the great video!!!

[@runwithwoody]

Cheers mate.

[@alperenbirim]

Great info! I have lots of years till my 50s but I'll show this to my older running buddies :)

[@runwithwoody]

Cheers mate, I'd appreciate that.

[@JeffNunn]

I'm running Philly in 6 weeks on my 50th birthday Hoping to break 3 there!

[@runwithwoody]

Good stuff mate. Hope the training is going well.

[@johnwright8267]

Congrats sub 3hr and 2nd age group Neil, great tips and thanks for inspiring us older runners..🏃‍♂️🏃‍♂️🌝

[@runwithwoody]

Thanks John, but you and all the other regular watchers of these videos are inspiring me to keep going as well. I appreciate all the support, it's huge.☺👍

[@alanshrimpton6787]

Giday Neil, I put my 3:08:23 at age 59, 5th place to some strength training and agree with a midweek medium long run. I've only been running about 4 years so I think one thing you missed is patience. You've been running for years and the accumulative affect or is that effect is massive. I'm not convinced you have to run so far. I did hit twice 90km for the 1st time ever and a few 80km weeks and the rest were 60 to 70km weeks. I think you could do it with less milage and your body may thank you. Either that or I might need to do more milage myself for a sub 3 but not to worried if I ever achieve it.

[@runwithwoody]

Thanks for sharing Alan. I have always ran well with high mileage, but I'm thinking that I might try a training block in future with lower mileage and see what happens. I just can't find the time for strength training, even though I know it is important for us older runners, but so many other things take up the bulk of my time. I reckon you have a real shot at the sub-3, just keep doing what you are doing - it works for you.☺👍

[@bartekzielinski1645]

@@runwithwoody agree with you Neil. Alan will totally smash the 3hrs next time around. And next year the new age group will make you climb all the way onto the podium! So true on patience Alan - in training and racing. Patience and consistency served me well as a newbie too. Neil, your training block was uncannily similar to mine - obviously my mileage and paces were very different to yours(!) but the number of runs, weekly structure, sessions, prep races, etc. were very similar. Clearly my running group's coach and you have the same approach! Now I just need to remember to hydrate more on race day : - )

[@neilkearney6822]

Congrats on your Sub 3. That is a great accomplishment!! Enjoy the spoils.

[@runwithwoody]

Cheers Neil, appreciate the support.☺👍

[@lazyhusband]

Cheers 🍻 and congratulations!

[@runwithwoody]

Thank you. ☺👍

[@RunThePlanet]

Great Tips and nice to see a recap of your training after the successful event !

[@runwithwoody]

Thanks RTP, glad you enjoyed it. ☺👍

[@stevelafler]

Thanks Woody! This resonates beautifully. Going for a new BQ after injury, and this pumps me up.

[@runwithwoody]

Thanks mate. Hope that injury isn't too bad. Ticks off all that rehab and go chasing a BQ.

[@stevierunner]

Im 60. Just ran 3.20 at abigdon uk. Really like your tips. Im a relatively new runner still finding my way.. Steve. Ps. Just got a GFA for London in the spring.

[@runwithwoody]

Great stuff mate, fantastic time. And congrats on that London GFA. We bombed again in the lottery, but we are not alone there.👍☺

[@religionofrunning253]

Its great knowledge

[@runwithwoody]

Thanks mate.

[@hagosmesgoun7195]

Going for 3:15 next month then in march I tend to break 3hrs - so this is really good insights we really appreciate it

[@runwithwoody]

Good goals mate, hope the training goes well and you crush both those events.

[@hagosmesgoun7195]

@@runwithwoodyI did 3:05 at Santa Rosa CA, a couple months ago now attempting my first sub3? at cim, dec 3rd! Last long run tomorrow so ready let’s go…🖤🏁

[@Bwebber99]

Good review thanks, I will never run a marathon under 3hr just hoping to get under 4 if I decide to run another, how do you find time to run 120km a week, wow

[@runwithwoody]

Thanks Bevan, keep chipping away at that goal if you decide to have another crack. And fitting in the mileage.... I just make the time to get it done. Not always perfect, but just keep the consistency.☺👍

[@paulalbietz9719]

Thanks for your advice. Video is exactly what I need right now. Take care mate.

[@runwithwoody]

Hang in there Paul, things will turn around and you will give that marathon a real nudge.☺👍

[@glennkeppel9836]

Great stuff, thanks.

[@runwithwoody]

Cheers Glenn. ☺👍

[@speeddeacon9516]

Thank you for this video! As well done as your 56 year old marathon result! I am 56 as well and ran a 4:26 marathon this week and I found this video looking to see how I might be able to break 4 hours at my age. Well this video gives hope that it might be possible some day, or maybe even a BQ at this age which would be sub 3:35. Sub 3:00 is probably crazy for me, but I look forward to you helping me get to whatever my best can possibly be. Thank you!

[@runwithwoody]

Thanks for checking out the video mate. Congrats on that marathon. Keep chipping away at that time, be consistent and have a good plan in place.

[@markzatz5539]

Very informative. I'm the same age and just broken 4 hours. You have motivated me to aim for 3.45 and dream of 3.30

[@runwithwoody]

Go for it mate. Just be patient and don't rush things in training.

[@markzatz5539]

@@runwithwoody thank you. On my 14th Marathon this year I was able to finish in 3:53 (previous pb was 4:01) with patience and persistence in my training. I found track work (400m sprints) greatly helped along with the standard long runs and consistency week in, well out - all things that you spoke about. Thank you once again

[@justanoldfashionedrunner605]

great tips Neil👍

[@runwithwoody]

Cheers mate. ☺👍

[@stuartkingma7351]

Good video Neil. Will certainly look to implement a couple of those tips in my next mara build up! Don't be too concerned about a long video, especially when doing a big race recap. I think as runners we love to watch that sort of thing, and would happily sit through 20-25 mins.

[@runwithwoody]

Thanks Stuart. It was great to meet you and it won't be long before you are knocking on that 3-hour door. Keep up the awesome work. ☺👍

[@religionofrunning253]

Thanks

[@runwithwoody]

Cheers.

[@jonathanwatkins447]

Great video.

[@runwithwoody]

Cheers Jonathan.☺👍

[@jcchalfin4700]

Cross-training is important for me, as I need two or three days off per week from running. I like biking, or just taking some walks.

[@runwithwoody]

Hi JC, I would love to add in some cross training and strength training, but finding the time is the problem - with family, work, running, coaching, making videos....☺👍

[@ardenbook]

I did run 2:56 at an age of 49(last year). My target for 50 is 2:48 :-)

[@runwithwoody]

Great goal Arden. Good luck with it, and I hope you get.

[@anthonymwanje8398]

Hi Woody, thank you for the video. How about the strength training sessions? Was your strength got from hill work outs??

[@runwithwoody]

Hey mate. I didn't do any gym/strength work for this marathon. What I did was use my midweek long run - usually 22-25k - as a hill session. I'd pick a hilly route and try to do the hills at a solid pace - not too fast, but just enough to know you had worked a bit. Added some great strength to my running.

[@anthonymwanje8398]

Thank u for the reply, and sharing of experience....for me when I go thru a hilly route when I have not done gym work ,I struggle

[@anthonymwanje8398]

Otherwise, greetings from Uganda, East Africa , from a 62 year old recreational runner

[@LeePrice82]

I love Australian's. No where else in the world would someone explain the benefit of not drinking to be that "that first beer after the marathon will go down sweet" 😂❤️

[@runwithwoody]

Hahaha, thanks mate. When you go dry for a few weeks/months leading up to a goal race, the first beer doesn't even touch the sides. It's like a little reward for getting the job done.

[@chrisgitsy]

Well done great achievement and a great video thanks for all of the advice I learned a lot. How long was your training block.

[@runwithwoody]

Thanks Chris. This was a 12-week training block, but I rolled into it off a marathon 13 weeks before this sub-3 run. ☺👍

[@chrisgitsy]

@@runwithwoody thanks I have 16 weeks after my 3:05 marathon

[@runwithwoody]

@@chrisgitsy 👍👍☺☺

[@namits3775]

thanks for the tips. be interesting if you went on Floris Gierman youtube podcast to discuss subs 3's...

[@runwithwoody]

Cheers Namits, hope they help.

[@johndonaghy4780]

You mentioned you hit 5 year bests in 5K, 10K and HM before the sub 3. What times were did you hit? Curious to see how close I am to those benchmarks as I am also aiming for sub 3 in my later 50s.

[@runwithwoody]

Hey John, someone else asked the same question, so I will answer in the Q and A video coming soon.

[@dielaufsocke7642]

Run my PB time 3:05:26 at an age of 41. Turning 50 this year it won't bei easier to stick to my personal best shape. But more slep, recovery and weight loss are one of the main inputs for success.

[@runwithwoody]

Just be patient and consistent with your running over a long period of time. Get good rest and pay special attention to recovery. Good luck on your running journey.

[@SuperSmiles73]

Hi Neil. Great tips. Just curious, how often do you strength train? And what do you target when strength training?

[@runwithwoody]

Hi Darren, to be honest my focus on strength training is zero and has been for some time. Trying to fit everything in - work, running, making videos, coaching - it doesn't leave a lot of spare time. It's something I should focus more on, especially getting older, but finding time is the big problem.☺👍

[@PawelEPGD]

Start slow! A Marathon is just a 10K competition preceded with 32KM WarmUp :) Cheers!

[@runwithwoody]

That's what a lot of people say. It's a bloody long warm up, isn't it?

[@dinicti]

Give up caffeine for a few days to a wk and then enjoy on race day

[@runwithwoody]

I have heard of runners doing this, to get that caffeine hit on race day. Interesting. 👍☺

[@helenbrunner7608]

For thlse of us who are much less 'fast' (if I was looking at a road marathoner think I'd be looking 4:30-4:45) would you still advise building long run out to near that length of time???

[@runwithwoody]

Hi Helen, for that length of time, I wouldn't advise it. After 3 hours in training you increase the risk of injury, you also reach a point of diminishing returns. There is lost of info about not running longer than 3 hours. My rule of thumb for marathoners in your time frame that I coach is to tap out at 32km in training, and probably only 2 of those distances in any training block. As well as preparing the body in a training block, you also want to make sure you hit the start line in the best possible conditions. Running long runs way over 3 hours for a number of weeks will wear down the body. Hope that helps.☺👍

[@helenbrunner7608]

@@runwithwoody yep thanks. Thats what I've been working with 😁

[@ratilalmakanji2372]

Wow I am around 5:25 Am 63 yrs

[@runwithwoody]

It's a lot of hard work, but times are not everything. The fact we are out there having a go is what is the most important thing. Keep on running, mate.

[@ratilalmakanji2372]

Thanks

[@rlanger]

Don't you do any cross-training Neil?

[@runwithwoody]

It's one area where I really fall down Robert. Finding the time is the real problem - with family, work, running, coaching, making videos taking up a huge chunk. I really need to try to find some spare time to fit in some type of cross training.☺👍

[@rlanger]

@@runwithwoody Not that you need it clocking in at 2:57. I was just curious. Now, just imagine what you could accomplish if you hit the gym 3x / week! 😉😉

[@kevinzanker6645]

@@runwithwoody, I suggest substituting your easy runs with cross training. I’m 58 and started running marathons at 50. Been able to run a sub 2:55 marathon at least once a year. I’ve gone from running 6x week to 4x. Substituting cross training for those two days. 1 day/week off. No drop off in my marathon times. Top weekly mileage in the upper 50s. This schedule allows me to recover well and hit the 4 days I do run with a great effort. Willing to share more if interested.

[@fastinradfordable]

Just got my first Sub 3!!! 2:45 baby!!!!

[@fastinradfordable]

My 3 tips! 1- Wim Hof in cold water every day 2- live simple life at one with the outdoors 3- stop measuring pace/distance. Measure out a perceived effort and use that instead of mile/km pace. It cut 21min off my PR

[@runwithwoody]

Cracking time Nathan. Huge congrats mate. ☺👍

[@runwithwoody]

Awesome tips, Nathan. Incredible effort to slice a whopping 21 minutes off your PB. Keep up the great work.☺👍