Speed Training For The Masters Runner

Masters Runner: Defined by the USA Track and Field (USTAF) as a runner over the age of 40.

A Masters Runner does not have to train with less intensity than younger runners. A runner over the age of 40 does need to train smart; know their limits, cut back on duration but not on intensity and schedule a few hard workouts each week.

Reducing workouts depends on your age within the Masters Runner circle. In my 50s I was doing a speed workout and a tempo run each week as well as a long run on the weekends. The remainder of the week I managed easy runs and a midweek medium long run of 9 to 12 miles. I'm now 61 and it hasn't changed much, except I now do either a speed day or a temp run once a week rather than two high intensity workouts in the same week. By cutting back one high intensity workout in a week, my recovery has improved and I still maintain benefits from my training.

It is important to come to terms with the fact that recovery takes longer when a runner is older. If recovery is not given its due course, injury is more prevalent. As I've stated above my workout has changed as I have aged. I have had to drop one high intensity workout to find a balance that works for me. If you are an established Masters Runner you will know the right balance for you, through trial and error, as I did. If you are a new Masters Runner here are some guidelines:

  1. Introduce yourself to speed work by doing some strides (short, 100 meter or less burst of faster running with quick leg turn over) for a couple of weeks. This will provide an introduction to faster leg turn over and adaption for speed training in short segments.
    1. Strides can be done in the middle or end of an easy run and six or eight intervals will do.
    2. Strides can also be continued once or twice a week even after you begin regular speed training.
  2. Do speed workouts only once a week.
  3. After a speed day take a rest day, a short recovery run or cross train.
  4. When doing speed work, stay with gentle increases of speed and distance to build adaption slowly.
  5. Decrease the number of intervals and increase rest time between intervals to prevent overly fatiguing the muscles and surrounding tissues.
  6. Running hills is a great way to build leg strength, you can also do some of your speed work on hills in place of the track and still receive the same adaption as when speed training on the track.

By the time you're a Masters Runner your aerobic capacity, muscle mass and ability to recover decline, but all of these variables can be eased. A Masters Runner can safely get the needed benefit from speed workouts (your arm drive, stride, speed, and stamina) by doing an intensity that is reasonable and allowing adequate recovery between intervals and after the workout is complete. Speed work is hard on the body even for the younger runner and as a Masters Runner I have had to learn some of these things the hard way. I started out running at the age of 52 so I was already considered a Masters Runner. But without the knowledge that I had to train differently from a younger runner I had to deal with an injury that may have been avoided by properly training at the Masters level. Age may slow us down, but the joy of running fast and with endurance can still be realized as long as you obtain adequate rest and recovery time. You just need to move out of your comfort zone to improve. The bottom line is, keep running smart and you'll get solid results.

Enjoy every step,

Al

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