Yep, I'm one of those old types trying to get back into it. I'm 47 and I'm thinking this summer I'll focus on the 800m, perhaps running some all comer track meets. I'd like to go under 2:10 or so. Then next year focus on 1500-5k. I feel no need to rush into 10k's just yet.
I am just starting to do track workouts after a couple months of just running and biking (no more than 25mpw of running).
I'm curious what type of speed training Masters types should try to do for the 800m given that it's easier to get injured now. The 800 needs lots of consistent speed work but I don't think i can do 3 serious speed workouts a week unlike 25 years ago. Still I think several times a week the 800m runner needs at least some consistent training stimulus closer to what he will be doing. So, this week I've started my track work by doing 3 "low volume" speed sessions a week.
monday I did some 50 meter sprints (I lost count but probably about 8).
wednesday I did 4x400m with 2 minutes rest.
Today (friday)I did 4x800m with 2 minutes rest.
On the 400's/800's I am breathing moderately hard by the end but NOT gasping, there's no real drop off in my times.
I'm thinking of keeping this general program except later as I get closer to the meets I'll probaby switch to:
wednesday- 8 x 200 (instead of 4x400)
Fri- 3 x 600 fairly HARD (but not all out) with full recovery
I'll probably save the serious gasping for the races.
I figure this track workout schedule shouldn't pound me or burn me out too much but should give at least enough specific training.
Please evaluate, criticize, help, etc.