am 88 years old. I still run up to 3 miles a few times per week. What kind of training should I do to get the most out of my body for a 5k.
I have running background. Have run NYC Boston Chicago marathons in the 80's but have not really competed since. Ready for my last round of running competitively.
probably just easy mileage for a while
no need to get injured
slowly build up the base seeing how far you can go (not really worrying about the pace - it should be easy)...and seeing how much recovery time you need after each easy run. Can you run the next day or do you need a day or two off.
after a few months of easy building...if you decide to go faster
1) always start slow and gradually build
2) set no time goals - just listen to your body
3) never do more repeats/intervals than your body allows - don't try for that last one - it could literal be your last one.
get a roller to aid in recovery
a stretching band also would be good
don't be afraid to use walking as a form of recovery on days off
This is so cool. I hope to be running as much as you when I'm that age! Congrats!
I have found that since age 60, some cross-training for strength has become progressively more important to getting the most out of my running (and stay injury-free) I now do squats, lunges, step-ups and eccentric heel drops 2-3 times per week. I do the squats with about 50lbs of weights and the other exercises just with body weight. I spent several months building up to using the weights for my squats, but I have found that even this modest amount of strength work noticeably improves my speed.
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