Way back in my triathlon days, my coach, Troy Jacobson, told me that on average, most endurance athletes can expect about 10 years of improving race times, no matter what their age when they start. I thought that was pretty cool, then.
I may be old, but I’m not throwing in the towel yet!
Today, 15 years later and at age 47, well, it’s not so cool. Because if you go by that, my days of PRs should all be behind me. But I’m not giving in yet, especially not at the longer distances. And here’s why:
That 10-yr. mark, I’m sure, is fairly true. You can read Joe Henderson’s article on it here. But many things go into play when you look at a 10-yr. span in an athlete’s career. The 10-yr. rule would apply to someone who is training and racing consistently for all 10 years. Many people fall into this nice, 10-yr. pattern, but plenty do not, also.
Using myself as an example, during those 10 years from when I first began, I had two pregnancies. That was not time spent training hard and certainly not time spent racing, at least in my case. Then there is the time when the kids were infants–again, not my most devoted training period. Then you can add in time off for injuries. All told, when you add it up, there were big chunks of that 10-yr. period where I wasn’t training intently.
Another factor I think needs to play in here is how you train. I feel like I just hit my best training cycle ever with the marathon over these past couple of months. I truly believe that in spite of the odds of age and years experience, I will PR this marathon. I have a speedy friend who PRd his marathon at age 50 (a 2:49 at that) and his 10k after that (hi Mick!). He’s still a force to be reckoned with on the master’s circuit. I have another friend who is 55 and I still see her hitting new, speedier numbers, even at shorter distances. She attributes this to changes in diet and training. Both hit these new PRs after years of running.
So yes, on average, you can look at a 10-yr. period of improvement to your racing times, provided you are training and racing consistently during that time. But don’t forget that many factors come into play with any statistic of this nature, and there will always be exceptions to the rule.
What about you–have you been running for 10 years or more? What has been your experience with times as it relates to the 10-yr. rule?
I’ve heard about the 10-year rule also. But I’ve been racing competitively since I was a miler in college – and I’m almost 50. I ran some of my best races in my mid 40s so I don’t take a lot of stock into it. Train differently as you age, and you may see some PRs. I’m not throwing in the towel quit yet either….but I do know that these things don’t come as easily as when I was younger!
Jill recently posted..And on the 8th Day, God Created LOTS of Hills
Yay – I started running a year ago, so look forward to my nine years of improvement! I’d heard of a 7yr improvement cycle before, so there must be varying theories. Runners often evolve from shorter to longer events or branch into triathons over their lifetime and maybe the training variance along the way extends the cycle a bit? I hope so anyway!
I ran for a while in my 30′s, and one change I’ve noticed since then is the quality and quantity of the masters field has increased a lot. Sometimes I place better %wise in the open age group than in the masters because they are a field of lifetime runners!
It is exciting to read of your confidence going into this marathon, and I hope it all goes great!
My wife also ran her best time aged 45-47, but I don’t think she training like a demond in her youth… Me on the other hand have trained so hard for so many years PR’s are not going to happen, but I can and will still run good times.
Coach Dion recently posted..DOWN TO THE WIRE
Michael and I were talking about this exact topic over the weekend. Toby Keith has a line in a song “I ain’t as good I once was, but I’m as good once as I ever was” (great grammar, I know) I’ve only been running competitively for about 5 years – I’m 44. But as I age I notice that I simply can’t train for as long or race on back-to-back-to-back-to-back weekends. I really have to space them out.
That being said, I KNOW that I still have faster times in me in all of my race distances. I KNOW that on the days that I set them, I wasn’t anywhere near my best race. I think as with everything else, hopefully as we age, we gain a little wisdom and train much smarter than we used to. I’ll get back to you in another 5 years and maybe I’ll be spent by then. But for now, I have a lot faster times in me.
Jim recently posted..As Ultra Ready As I’ll Ever Be
I’ve heard the rule and hope your interpretation is right — with breaks and injuries and so on, I probably have 8 good years left! I think a big part of it is running smart, being more experienced and using recovery more effectively as you get older.
Kovas – Midwest Multisport Life recently posted..Training: 2/25/13 – 3/3-13
Consistency must make a huge difference, but I love that my 45-year-old self has kicked the @$$ of my 28-year-old self in the marathon. I’m pretty sure I’m not done with PRs yet, though I seem to be reconsidering my love of the marathon distance based on the training time involved–so many fun things to do!
When I lived in Fort Wayne there was a woman on the local race scene who is in that 48-52 age range. Consistently she beat out women half her age or younger! She pretty much was in the top 3 placing of women of every race she would run, no matter the size or distance. Talking to locals they were like like “oh yeah she’s been doing that for 15 years.” It was old hat!!! I on the other hand was amazed!
Holly recently posted..Issues With Housetraining My Dog
Very interesting. I was thinking about this the other day. At age 43, I have been running, like you, on and off for more than 15 years. I have had 3 pregnancies in that time, with a few injuries as well. And I have to say that I am in fact faster and have more endurance now. My “easy” run pace has gone from 10 min/ mile to 9 min, for example. I’m hoping to PR in a 5k coming up later this month, and a 1/2 marathon the next month. I think I have a couple more good years in me before I start slowing down.
I wonder if there are any studies on this? Must go Google
Gracie (Complicated Day) recently posted..I love these: wing tip loafers
Interesting thought, although I think, based on what I seen, the older you get, the faster you get, the 35-49 AG fields are blazing fast. I think the longer your in the sport, the more efficent you learn to become in racing.
Scott recently posted..Question of the Week: To Train or Not to Train While Sick?
Only my third year, so I guess we’ll see. What you said makes sense, though.
Kate recently posted..Weekend +
That’s very interesting. I really think (and hope) its possible to PR into later age (40s and 50s). But I think you really have to change your training. Not everything that worked in your 20s will work in your 30s, 40s, or beyond.
J recently posted..Too much Treadmill
That’s very uplifting news! I’ll be the first to admit the 40-49 AG is filled with plenty of kick ass runners and often faster race times than younger groups so there may be validity to it. I agree too though that much of it depends on specific training, genetics, etc.
Marcia recently posted..Motivation Monday: Fan Edition
I’ve been running for less than 2 (on and off) and weight training for about 3
I think consistency would make the difference.
I’ll let you know in 7-8 years hehe
Kierston recently posted..Time To Lace Up: Doing What Feels Right!
I haven’t been racing for 10 years, does that count? Maybe I should save some race distances for after that and then i can start PRing in different races
Kari @ Running Ricig recently posted..Leaving so soon!
That is SO encouraging to me! I have been running for 5 years but feel like I only raced hard for two of those. So maybe I have 8 left! I really want to work even harder on my shorter distances (5k and 10k) and there is HUGE room for improvement in my half. But I haven’t been motivated to train for that one.
The Kidless Kronicles
Nicole@TheKidlessKronicles recently posted..That was a mistake…
Very interesting. I’m been running (or maybe more jogging) for most of my life, but only training and running races for about 3.5 years now. I’m choosing to ignore the non-competetive years, and hope that I’ve still got another 7-ish years of improving times. I think you’re right with regards to the type and quality of training. As long as you’re learning and improving with your training methods, I think the races will continue to show improvement as well.
Chris@Evolving Through Running recently posted..Myrtle Beach Marathon Recap – All Good
I have heard the ten year rule as well, although I really haven’t read the details, I believe anything is possible. I think with all of the research about our diets and the food we eat being so harmful, causing disease and making us sick, and if we can change that, like your friend did, we can reach new heights. You are going to PR, I can feel it, as long as the weather doesn’t go crazy, you’ve got this race!
LisaM@RunWiki recently posted..A letter of apology to my body
Thanks for the mention, Amanda. However, although I set those PRs when I was 50, I still fell within the 10 year rule because I started running when I was 42. There are some concessions to be made for age but it is still a state of mind. I train with some great, fast, younger friends and it keeps me young.
I’ve only been at it about 5 years so I still have time on the clock
Coy recently posted..My minimalist shoes. I need your input.
Oh I agree 100% with you. My first marathon was 10 yrs ago but throw in deployments, pregnancies, etc and I really am just starting to train the way I want!!
I think you are going to PR next weekend. I feel it =) And I love Coach Troy!!
Michele @ Nycrunningmama recently posted..Long Run Fail
I haven’t been running for 10 years yet (not even year yet), and reading about how you’re pushing your limits is totally inspiring. That’s actually why I started running: I was amazed by women getting better and better over time. (I mean.. What other sport can you do that in?? I think that’s just the most motivating/inspiring thing ever.)
Thanks for sharing your perspective on the 10-year rule.. And good luck hitting a new PR!
I have been running for about 17 years and there is no way I would apply the 10 year rule to myself. I feel like I at least have another 10 + years of PRs in me. I also think that you have some PRs in you too!
Tasha @ Healthy Diva recently posted..Week 9: On top of the world
I liked reading the comments on this post since I’m not necessarily one to go for a PR every race but it seems like those of you that are competitive have differing opinions.
Interesting theory
katie recently posted..You’re Just a Minute Away….
I started running in high school (almost 30 years ago). I’m running better now than I did in college or even in my road racing days through grad school. I think part of that is due to the fact that I’m so much stronger now (and know a little more!).
I get the idea of the 10 year rule but I also think that maybe it starts when we hit our peak and for some of us that is in our 40s!!!
Kim recently posted..Too Busy for a Deployment – Thanks Anyway!!
I haven’t heard this before, but it makes me very happy. I have only been running just over a year, so I have *hopefully* a lot of happy numbers ahead!!
beka @ rebecca roams recently posted..Weekly Workouts Roundup + Calves On Fire
I ran all my best times when I was in my mid to late 30′s. I turn 50 this year and I must admit I will never see those times again. My dad however, ran his best marathon of 03:14 at age 54…
Johann recently posted..2013 Striders 32km Race Report
I always thought it was a 7 year span, but either way I’m past it. I did train hard through my first 10 years and think I got the most out of them. So at 55 I don’t expect any more PRs.
But I agree with you that the intensity of training, time off training, come into play. Then there is the injury factor. In that10 year time span injuries may add up to less intense training, slower speeds.
I was 42 when I ran my marathon PR, but shortly after I hurt my knee. If no, who knows if I could have continued improving. My husband was 48 for his PR, a sub 3.
I know you’ve done the training, so now you just have to go for it.
Debbie @ Live from La Quinta recently posted..Weekly Reader: Delicious Inspiration
This is one of the reasons why I welcome each year to be honest. I know most people hate the idea of getting older, but I feel I still have so many great years ahead of me to improve my fitness, on the roads, trails , and with the weight room.
Look at hollywood stars like Jennifer Aniston, Drew Berrymore, cameron diaz, (just 3) but they look better now than in their 20s and I welcome it! I think that muscle toning actually gets better with the years and I can’t wait to see what I can accomplish.
Taylor @ lifting revolution recently posted..Feeling Confident In Your Most Vulnerable State: Naked
I am 25 but have been running for 12 years (high school and college track), and have been running longer stuff 5k-marathon for about 3 years now. I think the biggest thing is your motivation to keep succeeding. Motivation to get better and even bigger is the willingness to try new things. If you are always going to stick to the same things you have always done, you’re body will get stale and used to it and not improve. Trying new things, and mixing up training cycles and workouts to keep your body and mind fresh. 10 years is an estimate, yes there are facts to support it but there are facts to support a lot of things, doesn’t mean you are doomed to fail after 10 years. You’re only limitations are the ones you set for yourself.
Laura recently posted..Beating the Madness & PLRB
I hadn’t heard this before but it’s good to know that I have at least 10 years of improving times and that time off for kids won’t count towards this. Good news all around
Amanda recently posted..Running on Vacation
I haven’t been running 10 years yet. But I agree with you, I think everyone is different and it also depends on what you did during those 10 years. If it was constant heavy training/improvement then perhaps. If it wasn’t, then lots of room to improve still. Also if you never ran to potential during the 10 years, then perhaps that matters as well. I think your going to rock your next marathon!
Robin recently posted..Back from Vacation, Resuming Training
I suppose if you count the random 5K I did in early college I’ve been running for 10 years with lots of time off, but I like to think that either way I still have some PRs in my future. I hope the stars align on race day so that your training can pay off!
Raquelita recently posted.."Race" Report: Running of the Reindeer
I think everything is relative. Consider someone who ran 5Ks and 10Ks for many years and then decided to start running marathons. Two different training regimens for two decidely different distances. I think they would still be able to show marathon time improvements for quite awhile, even if they had been running for more than 10 years.
Jamoosh recently posted..True Confession
Oh man, I hope that you’re right! With injuries, kids, time off, etc. I hope that I have a few good years left in me!! I don’t think that I’ve ever really “trained hard” for an extended period of time. Then again, I don’t really consider myself a “racer” per se. I like running the occasional race here and there but mostly I just like running. I’ll take what I can get.
Christine @ Love, Life, Surf recently posted..Unplugged
Interesting! I had never heard this before. Hmm, looks like I have at least five years left to go, woo hoo! I think you should definitely take your time off into consideration, why not? It’s all mental anyway!
Ericka @ The Sweet Life recently posted..Crossfit Open: Why This Beginner Is In!
I sure hope this holds true for me, although I do admit I would like to see times creep up sooner
However, I am super happy to know that you “get better with age” in many aspects. And I’ve read this elsewhere too about this sport! There are times I really think that I’m not in it for the PRs, more so for the miles, if that makes sense. I get my most enjoyment out of the long and slow runs where you let your mind wander, you enjoy the scenery, and you come home to spent but happy legs 
Christina recently posted..Positivity is part of marathon training
I believe a person is only as good as what they think as far as being the best. Great post! I just keep plugging away.
kenley jones recently posted..Can I Run Faster
i’ve been thinking about this all day… I definitely feel like i’m just over 10 years and actually now starting to really see some gains…so let’s hope I’m not going to taper off!
Amanda @RunToTheFinish recently posted..Can’t MAKE them do the work
I do NOT believe that you are 47! I seriously thought you were in your 30′s. You look great
Don’t pay attention to that rule. I’ve been following your training and am sure you are going to CRUSH B&A. Don’t worry about the snow we’re getting. Use your taper to enjoy it!
Shannon @ Mon Amour recently posted..Disordered Eating
Once I really started training in earnest I had two years of improvement and then got sick. That was intermittent for the next couple of years so I’d really like to think that there’s still some improvement left in me yet. But if there’s not, I’m fine with it.
Char recently posted..Wardrobe Malfunction Number 2 (Or The Perils of Built-in Undies)
maybe that 10 year rule is true, but yea like you say, in order for it to be true – we need to be training and racing consistently for 10 years. Who out there does that? I bet almost no one except for professional athletes. So as long as people are diligent about it, their times will continue to improve I think if you continue to train smarter and better.
Nelly recently posted..Aussie Open Recap, Super Bowl
i think another caveat is finding the magic combination of training that works for you. it took me years to find this (total mileage, what i need in terms of speed workouts, how much recovery, etc.). the more you learn about what works for you, the more you PR
Kristy@RunTheLongRoad recently posted..happenings and training
Great post–and I know PR’s are in your future based on the reasons you listed and your current training!!
I still have no idea what my best training plan is!
Jess @ Blonde Ponytail recently posted..Pregnancy Update: 27 Weeks
I agree with you,
Time off for work, injuries and illness.
If I were a professional athlete, I could see it.
But as an amateur, I don’t think so.
Art
Art @ Fit at Fifty recently posted..Music Monday: Stronger
This will be year number 7 for me. I feel like I am FINALLY getting faster. I agree, years of injury and semi-racing are some of those years – I’ll even play the wife’s pregnancy card and me being a supportive-awesome-soon-to-be-daddy. That year was all half marathons with minimal training.
Sort of like the 10,000 hours theory by Malcolm Gladwell (Outliers).
Pavement Runner recently posted..#RnRPAS: Half Marathon Recap
I’ve been thinking about this as I’m about to enter a new age group for many races and will hit 10 years of running on Jan. 1. I feel like I’m nowhere close to a peak for a variety of reasons and don’t see any reason I should slow down for another few years, but I also know that I need to eat better, train smarter and pick my races wisely for that to happen.
David H. recently posted..Redefining “easy”
I’ve heard this rule and often wondered how taking a break for pregnancy affects this ten year rule. Or the fact that I “gave up on running” for a couple years after a disappointing finish at the San Diego Marathon in 06. So hopefully I have at least 8 more good years in me.
Sarah @RunFarGirl recently posted..Making Amends with My Body
I’m no authority on this at all but can add that 4 years into endurance sports and, at age 47 I PR’d my fourth half marathon by five minutes. I’m sure I’m8 way slower than you, but it’s a data point for middle aged folks.
Mike
This makes me feel super hopefull. I have been running for well over 10 years, but only marathoning for 9, but I had two pregnancies in there too, taking up more than 2 years of that time. I had a rough year last year, with no PRs for running, and was starting to worry that my PR days were over. I am trying a new plan for this current marathon, and feel so strong! I can’t wait until race day to see how it goes!
Melissa C recently posted..Iceman Entry, RLRF update, and Vitamix!!!
Phew!! The pressure’s off
And I am SO excited for your race!
GreenGirlRunning recently posted..19 Miles and My Amazing Coach
You will PR the crap out of your next marathon! And I hope to look as good and be as fit when I’m 45ish
Fueled by Spite recently posted..2013
I have been running for 10 years but, like you, it’s not constant and for me, many years were not very heavy on training anyway. In years past, I have vacillated from running not at all to maybe 2 miles a day to running marathons. So I guess I am not very consistent! So, I should get at least 40 years at the rate I am going!
Travel Spot recently posted..Looking Forward
I’ve never really aspired to run a certain distance in a certain time. Just to go the distance. No time strings attached.
Mom’ s Home Run recently posted..Running never gets boring: you see the oddest things!
Interesting…I’ve never heard of this before. I’m still fairly early in my real training/race life so I’m guessing I have maybe 8 years left. Although I can’t really say that I believe it. There’s so many factors that are in play. I think you are proof that 10 years is not written in stone.
BTW – you are not old! That pic of you is gorgeous!
Angela @ Happy Fit Mama recently posted..#Cathe XTrain: Tabatacise Review
I am glad to read this!!! I have been running for over 15 years, although not consistently, so it is great to know my PR days are not behind me! I think we can always inprove, but at some point we will stop hitting PRs, but only our own body knows when.
Toni Church recently posted..What’s In My Gym Bag? featuring @BrooklynFitChik
This is encouraging news to me. I have only been running consistently for a couple of years, but very off (like years at a time off) and on for about 18 years. I feel that I am getting smarter with training, hopefully, and that I still have many PRs ahead.
Beth @ Miles and Trials recently posted..Marathon Monday – 6 Weeks to Boston
I’ve been running for 40 years. My times dropped in my teens, twenties, and early thirties. Now at 51 I’m a bit slower, but not that much. My 5k used to be 21 minutes, now it’s 24. I’ll take that. My marathon time was 3:40, I now do half marathons at 2 hours (my joints can’t take marathon training, and I’d like to keep running for the long haul!). All in all, 50 is not so bad, and the times are not that much slower on shorter races. I find I don’t push myself like I used to. It’s actually more enjoyable.
I realize I’m late to comment on this but am just now catching up on some blogs and, since I’m 40 and ran my first marathon 16 years ago, I wanted to put in my two cents!
In summary, I couldn’t agree with you more! Although I ran a marathon back in 1996 (eeek! that was a loooong time ago!), it was the first race I had ever run. In the next 14 years, I had my son, went to grad school, got married (and divorced) and married again, had two more kids and just now — at 40 — I am running faster than ever. I hope/plan to run a marathon PR in the next couple of months. Fingers crossed.
Best of luck with your marathon training. I’m sure you have another PR in you, too!!
Kristen @ Happy Running Mama recently posted..What goes up must come down