Being consistent in your running is more important than any workout or training plan anyone can give you. Show up every day and dare to be average. You'll see more progress than if you go hard all the time. This is how I was able to run a 2.24 marathon at 42.

When I realised that to run faster, I had to consistently get out and run, over everything else. It all changed for me I focused only on consistency and cut out the distractions about the best workouts, and what pace I should run Just get out and run. Good things will follow

The foundation of running faster for longer is having a big aerobic base. I ran a 2.24 marathon at 42 pretty much off just base fitness. I'm focused on building mine all the time through running and moving. Don't underestimate the power of movement and just being active a lot.

After running some fast marathons and other distance races. I realised the enjoyment was in the training to get there, not the actual race times. When I focused in on enjoying every run, I ran faster times.

When I ran a 2.24 marathon, the last food I had was 6pm the day before I ate nothing before the race and no gels or drinks during the race I train fasted and race fasted because my body is used to it I'm not advising this, but one size doesn't fit all in training and nutrition

Consistency is greater than intensity. If I could only say 1 thing about how I was able to achieve relatively fast running race times in my 40's having only run for 3 1/2 years it would be that.