🎯 The Mission
Become a world-class masters marathon runner by age 50.
Date of Birth: 23 July 1984
Target Race Age: 50 (July 2034)
8-Year Goal: Sub-2:25 marathon at M50
📍 Current Baseline (April 2026)
Metric | Value |
Garmin Half Marathon Prediction | 2:38:00 |
Current Avg Pace | 8:33–8:56 /km |
Avg Heart Rate (easy runs) | 144–147 bpm |
Weekly Streak | 4 weeks ✅ |
Training Days/Week | 6+ |
🗓️ Next Race: Solihull Half Marathon
Date: Sunday 9th August 2026
Distance: 21.1km
Location: Malvern Park, Solihull
Dream Goal: Sub-2:00
Realistic Goal: Sub-2:15
🗺️ 8-Year Roadmap
Phase | Years | Target |
Phase 1: Build the Base | 2026–2027 | Sub-60 min 10k |
Phase 2: Structured Training | 2027–2029 | Sub-3:30 marathon |
Phase 3: Race & Refine | 2029–2031 | Sub-3:00 marathon |
Phase 4: Masters Peak | 2031–2034 | Sub-2:45 marathon |
🏆 Age 50 Target | July 2034 | Sub-2:25 marathon |
📋 18-Week Solihull Training Plan
Phase 1 — Weeks 1–6: Build the Base
Every run at conversational pace. Never push hard. Goal: run 8–10km continuously.
Week | Tue | Wed | Thu | Sat | Sun | Total |
1 | Easy 3km | Easy 3km | Rest | Easy 4km | Easy 5km | 15km |
2 | Easy 4km | Easy 3km | Rest | Easy 5km | Easy 6km | 18km |
3 | Easy 4km | Easy 4km | Easy 3km | Easy 5km | Easy 7km | 23km |
4 | Easy 5km | Easy 4km | Easy 4km | Easy 5km | Easy 8km | 26km |
5 | Easy 5km | Easy 5km | Easy 4km | Easy 6km | Easy 9km | 29km |
6 | Easy 5km | Easy 5km | Easy 5km | Easy 6km | Easy 10km | 31km |
Phase 2 — Weeks 7–12: Build Endurance & Introduce Speed
One tempo run per week. Long run builds to 18km.
Week | Tue | Wed (Tempo) | Thu | Sat | Sun (Long) | Total |
7 | Easy 6km | Tempo 5km | Easy 5km | Easy 6km | Long 11km | 33km |
8 | Easy 6km | Tempo 5km | Easy 5km | Easy 7km | Long 12km | 35km |
9 | Easy 7km | Tempo 6km | Easy 5km | Easy 7km | Long 13km | 38km |
10 | Easy 7km | Tempo 6km | Easy 6km | Easy 7km | Long 14km | 40km |
11 | Easy 7km | Tempo 7km | Easy 6km | Easy 8km | Long 16km | 44km |
12 | Easy 6km | Tempo 5km | Easy 5km | Easy 6km | Long 10km | 32km |
Phase 3 — Weeks 13–17: Race Specific & Sharpen
Race-pace intervals introduced. Peak long run 19–20km. Then taper.
Week | Tue | Wed | Thu | Sat | Sun (Long) | Total |
13 | Easy 7km | Race pace 8km | Easy 6km | Easy 7km | Long 17km | 45km |
14 | Easy 7km | Race pace 8km | Easy 6km | Easy 7km | Long 19km | 47km |
15 | Easy 6km | Race pace 7km | Easy 5km | Easy 6km | Long 15km | 39km |
16 | Easy 5km | Tempo 5km | Easy 4km | Easy 5km | Long 10km | 29km |
17 | Easy 4km | Easy 3km | Easy 3km | Easy 3km | Easy 5km | 18km |
Week 18 — Taper & Race
Day | Session |
Mon | Rest |
Tue | Easy 3km |
Wed | Easy 2km with strides |
Thu | Rest |
Fri | Rest |
Sat | Easy 2km shakeout |
Sun 9 Aug | 🏁 RACE DAY — Solihull Half Marathon |
💡 The 5 Golden Rules
- 80% of runs easy — if you can't hold a conversation, slow down
- Never skip the long run — it's the most important session of the week
- Sleep 8 hours — this is where fitness is actually built
- Strength train — 2x per week, focus on glutes, hips and core
- No heroics in training — race days are for effort, training days are for adaptation