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If you’d told me a year ago that I’d take my half marathon time from 1:28 to 1:24 in less than 8 months,

I’d have smiled politely and said, “I doubt it.”

But here’s the truth – it didn’t take superhuman effort, just smarter structure and better recovery.

This blog post is going to share how I took four minutes off my half marathon, without feeling exhausted from training and enjoyed the process.

The Training That Worked

Over eight months, I averaged around 45 miles per week, across 4–5 runs:

  • One treadmill session for top-end speed (and yes, always with great tunes 🎶)

  • One tempo run to build strength and control

  • The rest were relaxed, low-heart-rate runs where I focused on fueling, form, and flow

Consistency, not chaos, was the game-changer.

Strength, Mobility & Core

Running fast at 41 doesn’t come from pounding more miles; it comes from keeping your body strong.
Each week I did:

  • 2 x 20–30min full-body strength sessions ( you can try one of my sessions here)

  • 1–2 LRC Yoga sessions from home (this one is my favourite)

  • Optional 10min core session – core is king

This built balance, coordination, and resilience and helped me recover faster.

Nourishment That Fuels Everything

My nutrition wasn’t “bad” before, but it wasn’t always nourishing.
Now, every meal is full of colour, nutrients, and variety. Since studying for my Nutrition diploma and obtaining my Menopause 2 certification with Dr Stacy Sims female hormone health via nutrients and supplements is a game changer and I always ask before I eat is this food good for my gut health, brain function, and keeping inflammation at bay.

I never skip meals and keep hydration front and centre:
💧 Water + electrolytes always nearby


☕ Peppermint and ginger tea throughout the day (these are my current favourites) but herbal teas are a great alternative to caffeine for hydration


🥑 Real food, real energy

Recovery, Sleep & Simplicity

I keep my recovery simple but sacred:

  • Sleep: Bed by 9pm

  • Screens: No phone after 7pm and none in the first hour of the morning

  • Social media: Limited to 45 mins a day — freeing my mind to focus on my own life

  • Movement: Swim coaching and regular walks (often 3 miles to and from my son’s nursery)

The result?
I feel grounded, calm, and clear-headed and my running is thriving because of it.

The Lesson

Running faster in your 40s isn’t about doing more — it’s about doing what matters most.
You can be strong, fast, and hormonally balanced when you pair smart training with recovery, nutrition, and mindset.

At Long Run Collective

This is exactly what we teach — how to build strength and speed sustainably as a woman over 35.

Through running, strength, yoga, and supportive coaching, we help women:
🌿 Feel better in their bodies
🏃‍♀️ Run with confidence and energy
💫 Create balance that lasts

If you’re ready to stop guessing and start feeling good running again,
👉 Join the Long Run Collective

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