Cross Training Questions
Does anyone have a good training schedule for a 47 year old man who wants to run a marathon?
My dad is 47 years old and he used to run cross country in high school. He has always wanted to run a marathon but has never gotten around to do so. While he has not run in years, he is still pretty thin and doesn't have any major health problems. Does anyone know a schedule that will gradually get him fit enough to run a marathon (at least finish)? He's probably going to need to start off really really slow. All advice (diet, training schedules, stretching excercises, length of time he should train) will be appreciated. Thanks.
Public Comments
- forty-seven years old and he don't have enough sense to talk to a health professional before doing something like that?
- It's great that your dad wants to run a marathon and I'm glad that you want to help him do it right. Runners World magazine (http://www.runnersworld.com) has a number of training schedules for new runners. Since he hasn't run in years, I agree that he needs to take it slow and just focus on finishing with a smile on his face. I would recommend that he first work up to running 15 - 20 miles a week for 6 months. Once he is at that level of fitness, he can select a marathon 4 or more months out and follow the schedule at: http://www.runnersworld.com/article/0,5033,s6-51-56-0-6946,00.html . This plan will walk him through gradually increasing mileage without getting injured. The key for a 47-year old beginner (no matter how much he ran in HS) is to get to the starting line healthy and prepared for the 26.2 mile distance. If he has a very conservative goal for his first marathon, he can always set his sights higher for a second marathon. I have found that training partners are a great way to help stay motivated to get out the door and also to help you through the long runs. Best of luck.
