Long-term approach to a masters career (800-1500)

Masters Running Masters Training

8 years ago 09/01/2015 7:59pm EDT

I have some unfinished business: I ran track for one short college season (senior year) and clocked 2:01.5 / 4:16 with limited training and a week or two sidelined with injury.

Now 13 years later I've discovered a local track group and the masters circuit. On 3 months of training, mostly speed work (under 15 miles per week) I ran one race in 95 degree heat, a 2:09.

So this is encouraging, and I'd like to continue with this sport for the long haul. At age 36, I have always stayed fit, but probably have run a total of 500 miles since college, with zero speed work until now.

I picked up a copy of Daniels' book and have started to follow the 800m program. All well and good, except that this is a 24 week program and we're 47 weeks from Nationals. Also nothing in there about long-term development as a masters runner.

I know this is very much an evolving science, but I would like to invite any experienced masters middle distance runners to share their approach to a neverending season, so to speak.

How do you keep building one year to the next without wearing out?

If a training plan only covers half a year, what do you do the other half?

Is it ok to train year-round as you age, or does this just compound the risk of injury?

I believe that if I can stay injury-free, I have several seasons of performances at least as fast as my college season, and many more years of enjoyment beyond. I'm looking forward to learning from and contributing to these boards along the way.

Cheers,

Mapache

8 years ago 09/01/2015 8:42pm EDT

re: Mapache

Mapache wrote:
I have some unfinished business: I ran track for one short college season (senior year) and clocked 2:01.5 / 4:16 with limited training and a week or two sidelined with injury.
Now 13 years later I've discovered a local track group and the masters circuit. On 3 months of training, mostly speed work (under 15 miles per week) I ran one race in 95 degree heat, a 2:09.
So this is encouraging, and I'd like to continue with this sport for the long haul. At age 36, I have always stayed fit, but probably have run a total of 500 miles since college, with zero speed work until now.
I picked up a copy of Daniels' book and have started to follow the 800m program. All well and good, except that this is a 24 week program and we're 47 weeks from Nationals. Also nothing in there about long-term development as a masters runner.
I know this is very much an evolving science, but I would like to invite any experienced masters middle distance runners to share their approach to a neverending season, so to speak.
How do you keep building one year to the next without wearing out?
If a training plan only covers half a year, what do you do the other half?
Is it ok to train year-round as you age, or does this just compound the risk of injury?
I believe that if I can stay injury-free, I have several seasons of performances at least as fast as my college season, and many more years of enjoyment beyond. I'm looking forward to learning from and contributing to these boards along the way.
Cheers,
Mapache

I am a 47 year old track/XC/road race enthusiast. In my youth I ran times similar to yours. Stopped competing for 20 years but kept running for general fitness. Started road racing seriously in 2010 and still at today. My goals are not as ambitious as yours, would like to break 18 min in the 5k and run a sub 5 minute mile. To date my bests are 18:14 5k, 5:15 mile and 2:20 800. Note, I train for the 5000 so my 800 could be better if I focused on that.

Anyway, I follow the standard fall XC training running 5k, 10k and the occasional half marathon in the late fall/winter. After the holidays I switch to more middle distance training for track events in the spring. I take occasional two week breaks when transitioning between the long races in the fall to the shorter races in the spring. Also take a couple weeks off over the summer. That is how I break up training for the year. If you are serious about going fast join a local running or track club. It is hard to maximize your potential on your own. It is good to push yourself with faster training partners.

8 years ago 09/03/2015 10:13am EDT

re: Hobby Geezer

Thanks for the reply.

Sounds like you can go year-round, just varying the intensity and type of training.

8 years ago 09/03/2015 7:42pm EDT

re: Mapache

Mapache wrote:
Thanks for the reply.
Sounds like you can go year-round, just varying the intensity and type of training.

I recommend getting a copy of Faster Than Forty. It may not be what you want to do, but it's a fascinating look at what one guy did.

8 years ago 09/03/2015 8:01pm EDT

re: faster than fifty

I was slower than you in college (2:09,4:24, 2:38 marathon) but ran faster in my forties (55, 2:05,4:21,16:36) and did well enough on the national/world level. Basically, I trained like a 10K guy in Fall/Winter, a miler/5K guy in Spring, and a 400/800 guy in summer. As a master with a little speed, you ca cover a wide range of events with a little creativity and research.

8 years ago 09/03/2015 8:08pm EDT

re: Mapache

You need to dedicate a lot of time building up aerobic endurance. I wouldn't have thought you'd have any problem running > 40 mpw.

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