Looking for help structuring the "off season" for a masters runner

Masters Running Masters Training

1 week ago 04/22/2024 1:38pm EDT

I'm finishing up a training block with the goal of a fast (for me) 5K. Around 17:30. I've been doing about 35-40 mpw with one day of race pace intervals, one day of tempo and one day with a bunch of strides.

I'd like to pull back for a little while in the off season but not lose everything. My next goal race won't be until December and is a 10 miler.

What would be a good plan to get me from May to mid-October, feeling refreshed but able to handle the higher mileage/speed for the 10 miler training?

1 week ago 04/22/2024 2:37pm EDT

re: MastersRunnerLayover

Use that time to get stronger and over more fit. The summer isn't a bad time to hit the gym indoors and avoid the worst of the heat of the summer.

1 week ago 04/22/2024 2:41pm EDT

re: MastersRunnerLayover

MastersRunnerLayover wrote:
I'm finishing up a training block with the goal of a fast (for me) 5K. Around 17:30. I've been doing about 35-40 mpw with one day of race pace intervals, one day of tempo and one day with a bunch of strides.
I'd like to pull back for a little while in the off season but not lose everything. My next goal race won't be until December and is a 10 miler.
What would be a good plan to get me from May to mid-October, feeling refreshed but able to handle the higher mileage/speed for the 10 miler training?

Age?

1 week ago 04/22/2024 4:17pm EDT

re: MastersRunnerLayover

You are welcome to try my speed development program based on the Golden Ratio, free of charge. You progress through a series of distances each related to the previous by roughly the golden ratio (1.618).

Train for 4 weeks at each distance, 3 weeks specific training, followed by an unloading week and a TT.

Here are the distances (you're welcome):

100

160

250

400

650

1050

1800

3000

5000

1 week ago 04/22/2024 4:23pm EDT

re: MastersRunnerLayover

Bruh your a Master's runner and your next race isn't until December ? You ain't that fast and our life is half over with. JUST DO IT !!!

1 week ago 04/22/2024 6:54pm EDT

re: pretzel Man

45 years old.

I agree with getting stronger. I started lifting a bit this training cycle and saw the dividends.

I raced at least once a month last year, which included my first marathon. I’ve got a couple races throughout the year but the December race is one I’m targeting as a peak race. Also, telling me I’m not that fast, is unnecessary—I’m aware of what very fast runners old and young runners do.

Despite being half way to the grave, staying healthy and able to do the volume at pace is key for older runners.

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