Grand masters running training programs trial#

He will have to suppress the urge to return to the usual weekly routine from high school and college, and instead train more easily than he thinks he should. So he has to be very careful not to get carried away. His mind remembers pushing hard like he did when younger, but his body has forgotten all about it.

Training for this type of masters runner is the most challenging. Then, as I turned 40, I was re-energized and went on the win the National Trail Marathon Championships. I was State Champion in high school, competed in college and competed on and off as I began coaching. He got back into the sport, remembered how much it meant to him and quickly started claiming podium spots in local races. ItвЂ™s possible he put on a few pounds and lost a bit of the athleticism he once had.Д«ut, once a runner, always a runner, and as he hit 40, the bug bit again. He started in high school, may have run in college, but then put running on the shelf, often focusing on family, work and other life commitments. Our second type of masters runner began like our Full-Spectrum Masters runner. If he hasnвЂ™t been injured (lucky dog!), he can still train similarly to when he was young, with lots of varietyвЂ“mileage, speed, terrainвЂ“in his training week, but he may need to add a bit more recovery between hard workouts. If heвЂ™s been injured a lot, he may limit his speed training, be careful with the weekly mileage and rely on his racing experience to perform his best. He can adjust his training based on his injury history. This type of runner can focus on efficient training because he has years and years of endurance under his belt. The usual вЂњmore recovery timeвЂќ idea was a constant theme, as was compensation in trainingвЂ“like avoiding certain types of speed work or explosive drillsвЂ“due to old injuries. The benefit was that they had experienced it all and could talk openly about the changes they had to make in training and racing as they aged. Most early training advice for masters runners came from these athletes. He entered the masters category with renewed enthusiasm and carried his past experience with training and racing to more age-group victories.

He kept training and competing after college and ran his fastest times in his 20s or 30s. He ran the 400m to the 2-mile, then went on to run in college. This type of masters runner started in high school and hasnвЂ™t stopped. HereвЂ™s the 411 on training for runners over 40, based on the type of runner they are: FULL-SPECTRUM MASTERS Thus, training for one master has to be different from that for another. ThatвЂ™s because they get into the sport in different ways. Once you have a marker and you know what you want to run then you can use the running paces from the appropriate training column.Confusion abounds about optimal training for masters runners. Ensure a proper warm up of 10-15min easy running with 5x30sec builds.

Grand masters running training programs trial#

It is important that you select an appropriate goal for your current level so do a 1km Time Trial (TT) before starting the programme. Take the RW 1km Challenge, follow our training programme and let us know how you fare.ДЎ5min easy 2x400m with 1min rest between 10min RecoveryДЈ0min running 10min recovery, 10min easy, 10min tempoДЎ0min easy 5x200m with 30sec recovery 15min recoveryДЎ5min easy 3x400m with 1min rest between 10min recoveryДЈ5min running 10min recovery, 15min easy, 10min tempoДЎ0min easy 6x200m with 30sec recovery 15min easyДЎ5min easy 4x400m with 1min rest between 10min recoveryД¤0min running 20min recovery, 10min easy, 10min tempoДЎ5min easy 7x200m with 30sec recovery 15min easyДЎ0min easy 2x400m with 1min rest between 10min recoveryДЎ5min easy 2x200m with 30sec recovery 15min easyДЎ5min easy running with 5 x 30sec builds + 1KM TT Improving your speed over 1km can dramatically increase your speed over longer distances.