running

For the BMW Marathon in Dallas, I’m targeting 7:30/mile pace—a 3:16:45 finish, what training plan should I follow from today? Work has been insane stressful, and has destroyed my training. Can AI help me here?

My long runs felt good at that pace for 8-10 miles, so I thought I was on track. I’m always testing to see how much I can do myself and I’m curious to use AI to coach me. AI isn’t useful without the right data, so I analyzed 266 runs from the past two years to build a good training plan.

The most recent data is the most important, so it was important that I took note of my run this morning. I ran a half marathon at 8:10 average pace with a heart rate of 137-148 bpm—very easy aerobic effort. I finished the last two miles at 7:42 and 7:49 pace.

Here’s what 266 runs over two years revealed:

The pattern was clear: 13-14 mile average of 7:48 versus 20+ mile average of 8:32. A 44-second-per-mile dropoff. My best 20+ mile run: 8:00 pace. Still 30 seconds slower than goal. My average 20+ mile run: 8:32 pace. A 1:02/mile gap to close. But this morning’s half marathon told a different story. I ran 13.1 miles at low heart rate (137-148 bpm) and finished strong at 7:42-7:49 pace. “Very easy,” I noted afterward. “Could have done a lot more.” This suggests my aerobic base is much better than the historical 8:32 suggests. That average likely came from poor pacing on long runs, not lack of fitness.

My 3-4 mile best pace: 6:26. That’s 1:04 faster than my marathon goal. The problem isn’t speed—it’s extending that speed over distance. The gap: extending my 7:48 pace from 13-14 miles to 20+ miles, then racing smart for 26.2 miles. When you define it that specifically, you can build a plan to address it.

The dropoff from 7:48 pace (13-14 miles) to 8:32 pace (20+ miles) isn’t random—it’s physiological. Research on elite marathoners shows that even well-trained runners deplete muscle glycogen stores significantly after 90-120 minutes at marathon pace. For me, 13-14 miles at 7:48 takes about 1:47—right in the window where glycogen runs low. When I push to 20 miles without proper fueling and without training my body to use fat efficiently, I hit the metabolic wall. But fuel isn’t the only issue. My legs simply aren’t conditioned for the distance.

By “legs aren’t ready,” I mean muscular endurance breaks down, neuromuscular efficiency degrades, and form deteriorates. The quads that fire smoothly at mile 10 are misfiring by mile 18. The signal from brain to muscle becomes less crisp. Motor unit recruitment—the coordinated firing of muscle fibers—gets sloppy. I’m sending the same “run at 7:45 pace” command, but my legs execute it as 8:30 pace. Meanwhile, small biomechanical breakdowns compound: hip drops slightly, stride shortens, each foot strike becomes less efficient. Running 20 miles means roughly 30,000 foot strikes. If I haven’t progressively trained my legs to absorb that cumulative pounding, my body literally slows me down to prevent injury.

Studies on elite marathon training show successful marathoners spend 74% of their training volume at easy intensity (Zone 1-2) because it builds aerobic capacity without accumulating neuromuscular fatigue. My data suggests I was probably running too many miles too hard, accumulating fatigue faster than I could recover—especially at 48. Research on masters athletes shows recovery takes 10-20% longer after age 40. Some coaches recommend 10-12 day training cycles for older athletes instead of traditional 7-day cycles, allowing more space between hard efforts. If I’m not recovering fully before the next quality session, my 20+ mile pace suffers even more than it would for a younger runner.

There’s also cardiovascular drift to consider. During prolonged running, cardiac output gradually decreases while heart rate increases to compensate. This is more pronounced at higher intensities. If I’m running long runs at or near race pace (7:30-7:50), I’m experiencing significant cardiovascular drift by mile 15-18. The effort to maintain pace increases exponentially. My 20+ mile pace of 8:32 might simply reflect the point where my cardiovascular system says “enough.”

My training strategy alternates run days with bike days—typically 18-28 miles at 15-18 mph. Research shows that cycling can maintain aerobic fitness while reducing impact stress, with one mile of running equaling approximately three miles of cycling for cardiovascular equivalence. This means my weekly aerobic load is higher than running mileage suggests: 45 miles running plus 85 miles cycling equals roughly 73 “running equivalent” miles per week. The cycling protects my legs while maintaining cardiovascular fitness—smart training at 48. But it also means my running-specific adaptations (neuromuscular patterns, impact tolerance, glycogen depletion management) might be underdeveloped relative to my aerobic capacity.

The data reveals a specific problem: I have speed (6:26 for 3-4 miles), good mid-distance endurance (7:48 for 13-14 miles), and strong aerobic fitness (cycling adds volume). But I haven’t trained the specific adaptation of holding sub-8:00 pace beyond 14 miles. This isn’t a fitness problem—it’s a specificity problem. The solution isn’t to run more miles. It’s to progressively extend the distance at which I can hold my proven 7:48 pace, while managing fatigue and recovery as a 48-year-old athlete.

Traditional marathon training plans prescribe long runs at “easy pace” or 30-60 seconds slower than race pace. That builds aerobic base, but it doesn’t address my specific limitation: I need to teach my body to hold quality pace for progressively longer distances.

This morning’s half marathon changes the starting point. Instead of beginning conservatively at 16 miles, I can start more aggressively at 18 miles next Saturday. The plan builds from there: 18 miles at 7:50 average pace (two miles easy warmup, 14 miles at 7:45-7:50, two miles easy cooldown). The goal is simple—extend this morning’s easy 13.1-mile effort to 14 quality miles. Week two pushes to 20 miles at 7:45 average, tackling my historical problem distance at a pace 47 seconds per mile faster than my 8:32 average. Week three peaks at 22 miles averaging 7:40 pace—the breakthrough workout that proves I can hold sub-7:40 pace for 18 continuous miles.

After peaking, the volume drops but the intensity holds. Week four: 16 miles at 7:35 average with 12 miles at race pace (7:30-7:35). Week five adjusts for Thanksgiving with 14 miles at 7:35. Week six is the dress rehearsal: 10 miles with six at 7:25-7:30 pace, confirming goal pace is ready. The progression is deliberate—each week either extends distance or drops pace by five seconds per mile, allowing physiological adaptation without overwhelming the system. Elite marathon training research supports this approach: progressive overload with strategic recovery.

Tuesday speedwork leverages my natural speed. My best 3-4 mile pace is 6:26—more than a minute per mile faster than marathon goal pace. Research consistently shows that running intervals 30-60 seconds faster than marathon pace improves race performance by increasing VO2 max, improving running economy, and creating a “speed reserve” that makes race pace feel controlled.

The plan starts with 8×800 meters at 6:30 pace (3:15 per repeat) with 90-second recovery jogs—establishing that I can run fast repeatedly. Week two builds to 10×800 at the same pace. Week three shifts to marathon-specific longer intervals: 6×1200 meters at 6:40 pace. Week four is a six-mile tempo run at 7:10-7:15 pace—faster than race pace, sustained effort. The final speedwork comes in week five: 6×800 at 6:25 pace for sharpness, not volume. Running 6:30 pace in workouts creates a one-minute-per-mile speed reserve over my 7:30 goal. Analysis of 92 sub-elite marathon training plans found successful programs include 5-15% high-intensity training. My Tuesday sessions provide exactly this stimulus.

At 48, recovery determines whether I arrive at race day peaked or exhausted. Complete rest days come every five to six days—no running, no cross-training, just rest. Easy runs stay at 6-7 miles at 8:20-8:30 pace, conversational effort that builds aerobic capacity without adding fatigue. Bike days alternate with run days: recovery rides of 18-22 miles at 15 mph with high cadence and low resistance, or moderate rides of 22-28 miles at 16 mph for steady aerobic work. The cycling maintains cardiovascular fitness and increases blood flow to running muscles while reducing impact stress. Research on masters runners consistently emphasizes that recovery adaptations—not just training adaptations—determine race day performance for athletes over 40.

Fueling practice matters as much as the miles themselves. My data shows pace dropping significantly after 90-120 minutes, suggesting glycogen depletion. Case studies on elite marathoners found optimal race-day fueling to be 60 grams of carbohydrate per hour, delivered as 15 grams every 15 minutes in a 10% carbohydrate solution. I need to practice this in training, not just on race day. Every long run over 90 minutes becomes a fueling rehearsal at goal pace.

This morning’s half marathon rewrites the race plan. I ran 13.1 miles at low heart rate (137-148 bpm), averaging 8:10 for the first 11 miles before closing the last two at 7:42 and 7:49 pace. My note afterward: “very easy, could have done a lot more.” That performance suggests my aerobic base is significantly better than my historical 8:32 average for 20+ miles indicates. That average likely came from poor pacing on long runs, not lack of fitness.

The conservative approach mirrors this morning’s pattern: controlled start, gradual build, strong finish. Miles 1-10 at 7:30-7:35 pace—just like this morning’s easy start—predicted split of 1:15:00 to 1:16:40. It will feel easy, almost too easy. The temptation will be to push harder. Don’t. Miles 11-20 settle into goal pace range at 7:28-7:32, predicted split of 1:15:00 to 1:16:00. This is half-marathon distance, and my data proves I can hold 7:48 pace for 13-14 miles. Running 7:30-7:35 is only 13-23 seconds per mile faster—controlled and sustainable. Miles 21-26.2 finish strong at 7:25-7:30 pace, just like this morning’s close. Predicted split: 38:45 to 39:00. Total projected finish: 3:15:00 to 3:16:45.

The aggressive approach—even 7:30 splits from mile one for a 3:16:45 finish—only makes sense if week three’s 22-mile peak run at 7:40 average feels as easy as this morning’s half marathon felt, if weather is perfect (50-55°F, low humidity, no wind), if taper goes flawlessly, and if I wake up on race day feeling exceptional. Otherwise, the conservative negative split strategy is smarter.

Three scenarios, all representing massive improvement over historical data. Best case: 3:15:00-3:16:00, requiring perfect execution of the conservative strategy and this morning’s negative split pattern. Probability: 45 percent, up significantly after this morning’s performance. Realistic: 3:16:00-3:17:00, solid execution with maybe imperfect conditions. Probability: 40 percent. Solid: 3:17:00-3:18:30, good race with slight fade or challenging conditions. Probability: 15 percent.

All three outcomes crush the historical 8:32 pace for 20+ miles. All three are victories. The goal isn’t to cling to 7:30 pace at all costs—it’s to run the smartest race possible given training data and this morning’s proof that the aerobic base is there.

I thought I was running long runs at 7:30 pace. The data showed 7:48 for 13-14 miles and 8:32 for 20+ miles. Memory is selective. Data isn’t.

But this morning’s half marathon revealed something the historical data missed: I ran 13.1 miles at a heart rate of 137-148 bpm—easy aerobic effort—and finished strong at 7:42 and 7:49 pace. Afterward, I noted “very easy, could have done a lot more.” That 8:32 average for 20+ miles wasn’t about fitness—it was about pacing. I’d been going out too hard and fading. The aerobic base is better than the numbers suggested.

The limitation isn’t speed—my best 3-4 mile pace is 6:26. It’s not aerobic fitness—the cycling adds significant volume and this morning proved the engine is strong. The gap is specificity: I haven’t trained to hold quality pace beyond 14 miles. At 48, I need more recovery than I did at 35. Research shows masters athletes need 10-20% more recovery time. The alternating run-bike schedule isn’t a compromise—it’s smart training that keeps me healthy enough to execute the progressive long runs that will close the gap.

Seven weeks to race day. Progressive long runs build from 18 to 22 miles at progressively faster paces. Tuesday speedwork at 6:30 pace creates a one-minute-per-mile reserve over goal pace. Complete rest every five to six days. Race strategy mirrors this morning’s pattern: controlled start, build into goal pace, finish strong.

Will I hit 3:16:45? Good chance—this morning proved the base is there. Will I run 3:16:00-3:17:00? More likely. Either way, it’s significantly faster than 8:32. The data showed the problem. This morning showed the solution. Now execute.

RESEARCH REFERENCES

1. Stellingwerff, T. (2012). “Case Study: Nutrition and Training Periodization in
   Three Elite Marathon Runners.” International Journal of Sport Nutrition and
   Exercise Metabolism, 22(5), 392-400.
2. Sports Medicine – Open (2024). “Quantitative Analysis of 92 12-Week Sub-elite
   Marathon Training Plans.”
3. Tanaka, H. (1994). “Effects of cross-training. Transfer of training effects on
   VO2max between cycling, running and swimming.” Sports Medicine, 18(5), 330-339.
4. Runner’s World / Marathon Training Academy (2024-2025). “Marathon Training After 50”

• Research on masters athlete adaptations and recovery needs.

1. Haugen, T., et al. (2019). “The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature.” Sports Medicine – Open.