IronFit's Marathons after 40: Smarter Training for the Ageless Athlete

by Don Fink, Melanie Fink

The only marathon training guide athletes forty and older will ever need Updated with full-color exercise photography; cutting-edge training, strength, core, and flexibility programs; and specific instruction for the most popular version of the marathon, the Half-Marathon, this book starts with s simple premise: training methods for younger athletes no longer work for athletes over forty. Melanie and Don Fink present step-by-step action plans for faster times, fewer injuries, and more enjoyment for the Master s marathoner. Including profiles of successful older athletes, this book also provides ways to avoid common training and racing mistakes, recovery methods unique to forty-plus athletes, secrets to staying injury-free, and much more."

Genres: Sports, Fitness

224 pages, Paperback

Published March 1, 2017

Reviews

[Andreas]

A very traditional book. I mainly picked it up because I fall into the age group and was curious what recommendations the authors can give. First, they have identified three key sessions that they call the three magic bullets consisting of long runs, marathon pacing sessions and higher-intensity repeats. This is not unlike the book Low-Mileage Running with one or two key runs per week and the rest just being extra. Here, however, Don and Melanie Fink insist on 3 crosstrain sessions to build endurance without the impact. I find it a bit funny that treadmill running is considered as crosstraining and not as running.

There are many more tips including full training plans, strength exercises, racing advises and information about nutrition. I was surprised about what counts as junk miles (which ignores running economy improvements) and also about the nutritional part where it's rightly mentioned that running out of carbs makes you bonk but no word about making your body more efficient metabolically wise.

See for yourself if the described methods click with you. I rather try my luck with Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach.

[David]

In addition to slowing down as we age, the body also needs more time to recover between taxing activities. Balancing load to increase performance while allowing sufficient time to recover therefore becomes the main challenge in maintaining or improving performance in older runners. The good news is that with some smart training, the slowdown can be minimized and productive running careers extended for many years.

While younger runners can get away with simply piling up the miles, the training approach here revolves around two key principles. The first is to limit the number of quality workouts per week to 3: one speed/intervals session, one tempo run at marathon race pace, and one long run. There are also either 1 or 2 rest days per week. The other days are filled with easy runs. Alternately, it's possible to limit the running to the 3 key weekly workouts, and substitute cross-training for the other runs. This is especially useful for runners who struggle with injuries, as it provides the cardiovascular training essential for completing a marathon, without the wear and tear of dozens of miles per week.

The training plans are 16 weeks, and assume that the person is already running regularly. Therefore beginners should add at least several weeks of preparation prior to jumping in. A full 6 months (26-weeks) is more realistic, in order to increase mileage gradually and get the body used to the effort while minimizing risk of injury.

For more experienced runners, a lot of the material is pretty basic, but the principles are still useful as they find themselves struggling with traditional high intensity training plans (e.g. Hansons, Higdon, Hudson, etc.) but still wanting to remain competitive in their age group.

[Marta]

Fairly traditional book. No new information here, particularly if you have their other Ironfit triathlon training books - just this one is dedicated to running. The training plans I would say are more for experienced runners - now total beginners or couch-to-(half-) marathon programmes here which is a bit of a shame as the book touts itself as suitable for absolute beginners. Honestly, I don’t think so. There is a standard no frills 12-weeks run + xtrain combo which is about the only plan that could be beginner-friendly. Has a nice section on weight training which I lacked, so I will keep this book. But not wowed by it.

[Levrier]

As like their other books , Don and Melanie gave a comprehensive and practical info and training plans that only can be found in one of those expensive online programs. The book is easy to read and follow and a great reference t0 comeback and use year after year.

[Andy Chan]

provide good tips and advice on how to train for a marathon.

[Jim Allen]

Excellent application of the solid FINK principles I know from their long distance tri books, plus much appreciated expanded treatment of strength and mobility.