How I Reached and Maintained Sub-3-Hour Marathon Shape Year-Round (After 40)

This mini-guide is not a training plan. It’s the story of my running journey (with some guidance): how I started running consistently during the pandemic, gradually improved, ran multiple sub-3-hour marathons, and managed to stay in top shape year-round—after age 40—without obsessing over big goals or burning out.

I cover:

• Building the foundation — consistency
• Weekly volume and structure — what’s worked for me over 5+ years
• Tips for sustainability — staying sharp mentally and physically

If you’re an amateur runner looking for a practical and sustainable path to high-level running, you might find my story helpful.