is the “Run less run faster” best suited for old folks?

I am in my 50’s. This year I finally stopped doing six days a week running (50 miles a week), and I am now doing four days a week running (35-40 miles weekly) and I haven’t slowed down at all and my legs feel better. One short easy day, one flat long run, one hilly long run, one interval day. My times have stayed the same - 17:15 5K, 5:05 mile.

I am not familiar with the RLRF system but I know a few masters who are having success with Klaas Lok's "Easy Interval Method."

He has a book and an active Facebook page.

You write that you can only handle 3-4 runs a week. Is it because you just do not have time to train more, or your legs are a showstopper? If the latter, I would suggest trying a cross-training. I am M65 and do about 50/50 run/elliptical. Elliptical is a good substitute to easy runs. Still was able to make 5K under 19 and 10K under 39 earlier this year.

I don't know about age or that specific training system, but if you are time limited then adding more intensity is probably a good idea, provided you stay health and free of any significant injuries. You could for example slowly add in more tempo and threshold runs and see how you adapt to it, before increasing sprint intervals, hill runs, etc.

Goal is to not get injured. You need to find a way to work on leg speed. Plenty of 200 and 400 workouts out there.

That’s a great time for a 5 k. Thanx for your input 👍

I have heard of the Easy interval method. Maybe I should give it a closer look

Orient

i have plenty of time to train. The problem is my feet. The walking in safety shoes doesn’t help with the recovery after my runs. Cross training could be an option.

that’s some great running for a 65 👏

Their method would have you running 3 tough workouts a week; an interval session, a tempo and a long run. They’re separated by 3 aerobic cross training sessions. I would suggest replacing one of the speed runs with a medium-long run, and alternate which speed run you do weekly. Two speed workouts in a week is a lot when you’re only running 3 times.

So one week would have an interval run, the following week would have a tempo, the next week back to intervals and so on.

Keep the medium and long runs at an easy effort and use the intervening days for XT and strength work in the gym and it might suit you well as a masters runner.

Have you looked at Pete Magill's plans? He's a guy who knows about masters running. I bring it up because thinking about the balance between Run Less Run Faster and Magill, I just can't imagine RLRF being easier on your joints, etc. with how much you'd be running up tempo even if you're cutting a day out.

Maybe try the Dancan method by Coach js instead? Very effective even on running 3-4 times per week.

Another cross- training option that works for me is XC skiing in winter as I live in a cold climate area. You may not believe it, but the previous winter I did not run at all from early November thru mid March. But logged about 6.5 hrs per week on average on elliptical and skiing. Healed all the injuries accumulated throughout the season. And in 4 weeks back on feet ran 10k under 39 in April this year.

I believe when bumping up the mileage, it’s a good idea for older runners to do some running on the treadmill. It doesn’t beat you up as much.

To do a good 5k at your best effort you def need to do some fast, hard, shorter efforts in training. There are several free 5k training programs online for free that target times, like sub 20, sub 19, etc. These all get you doing one hard interval workout per week and one tempo workout. Most of these are six or eight week programs.

Some classic workouts are 10-12 X 400, and 5x1000. You need to determine the time range for these based on your goal pace and work backwards.

You have to get your legs and body used to running at what is likely the hardest pace you run in a race. As we age raw speed often takes the biggest hit, as many people still maintain good cardio fitness. Good luck!

Each of us is going to be different so you have to figure out what works best for you. I found that I do better with higher volume, so that might not be the answer you are looking for. 8-10 hours a week (sometimes with cross training, sometimes just running) with weekly threshold sessions and progression reps, starting at threshold working to V02 pace, closing with a couple short fast reps at mile/1500 m effort. But that said I agree that xc skiing is a great supplement. Last Feb age graded 90% 5K off of 40-50 mpw running plus xc skiing a couple times a week. Not much speed work for the running, mostly just threshold work and hill reps every week.

Thank you so much for the advices. They are really helpful. After I took a closer look at the program in RLRF, I think they are too hard. Especially for me and my fragile legs. I just read Pete Magill’s Fast 5k and I also got the Easy interval book. I think I will go with the training in Pete’s book. Mostly because I liked what he said about masters training and the programs seem easy to follow. I have a fitness gym I my town, so I will start run or cross train there once a week. I will keep you posted on my journey to the sub 20 5k 🤞

Have a great day🙂

I'm 44 and this approach has worked for me. I run frequently but with low mileage and it leaves me ready for the next day. I'm faster now than I ever was.

To your 5k.

Reps of 6-8k at 3:50 per km. 3k tempos at 12:00. These will get you there.

But you might want to run the reps at 4:10 and 3k tempos at 13:00 for now as a stepping stone to goal pace.

Actually,don`t try it. Dancan is useless like Coach js.

Just four decades of nonstop running and lots of wear and tear. So always managing impending injuries. I would gladly run more if I could get away with it. I don’t do any cross training because I really don’t enjoy anything else except running.