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A 16 Week Marathon Training Plan (For the over 50 - good for age ability - sub 4hour runner)

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A 16 Week Marathon Training Plan (For the over 50 - good for age ability - sub 4hour runner)


Peter Wilby

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16 Weeks

Plan Description

We would love to hear about your dreams, your progress and your highs and lows with this plan. Don't be a stranger. Following completion of this you should be confident for your marathon event.

This marathon training plan is aimed at the older, experienced runner. It comprises of 16 weeks and 100 hours of training geared towards a sub 4 hour marathon. The idea of this plan is to promote robustness and reduce the likelihood of injury. This the plan includes a strength and core training cycle.

The theory is that when the athlete reaches 50+ his/her muscles are breaking down everyday. Pure endurance training further breaks down muscles but, unlike younger athletes, older athletes do not repair and therefore respond less well to endurance training.

Strength training decreases the rate at which older athletes muscles breakdown. The strength cycle in this plan works on the functional movements and stabilisation of running. Short and long reps are used to increase top speed. This combination of training is allowing for more scope to raise lactate threshold one (the most important factor of fitness for any marathon runner) and maximise the response to training for experienced runners aged 50+.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:56:00 02:50:00
Strength x2
01:23:00 01:00:00
Day Off x2
—— ——
Other x1
00:39:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
03:56:00 02:50:00
01:23:00 01:00:00
Day Off
—— ——
00:39:00 00:30:00

Training Load By Week

Pete Wilby



My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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