I will be exactly 5 weeks away from 70 when I pick up my Goofy medal in 2025. I definitely understand the aches and pains in feet, Achilles, knees, and hips! So my training plan is a modified RWR Galloway plan. DH had a Master Fitness Instructor certification in the military, and together we have a 4-day plan (instead of Galloway’s 3-day) with back-to-backs every weekend, MWFSat.
Maintenance weeks include M, F: 2.5 -4.5 miles and W,Sat: 6.5 miles. We include exercise classes M & Th taught by a retired head football coach and weight training teacher who taught with me at our high school. He incorporates strength, flexibility, and balance.
We will ramp up our Saturday long runs, in August per Galloway’s Goofy plan August 10, when our Saturday run goes up to 7 and starts building. W&D weekend hits just before our scheduled 20 miler, so we will do 22.4 over three days, then modify the weekend timing some to do 2 “real” 20 milers before Goofy. We never do the whole 26! We also modify our typical 30/30 RWR intervals to 15/30 after we go over 13 miles in training.
Last year’s marathon took about 6:10 with three stops. This year will probably take longer. And, of course, like I say every year THIS WILL BE MY LAST MARATHON!