ABM -
These are the important elements of my training program:
1) Technique Drills (once a week for 5-10 weeks at least twice a year) ... I consider this the most important part of my post-40 training.
2) 1 long run (90+ minutes) and 3 shorter runs (45-75 minutes) per week ... and I leave the watch at home! Distance is always easy-paced.
3) 1 session longer intervals at race pace OR tempo at slower-than-race-pace. (The majority of the time, I leave the watch home for this too, as it leads to smarter workouts and a better sense of pace in the actual race.)
4) 1 session hill repeats off-season OR faster, shorter intervals during the season. (Once again, usually sans watch.)
5) Races often (and NEVER during workouts!).
That's it.
Oh, and ...
- No 2-a-days for me (some of the older guys can handle them; I can't).
- Never do 2 hard days in a row.
- Never reach race effort on hard days.
- Stretch and do exercises (pilates, Egoscue, etc.) after runs.
- Ice at the first sign of injury.
- And, finally, no pretending extra weight is natural for older runners ... at least, not if you want to improve and cut down on the injuries.
Good luck.
And keep in mind that masters is an all-inclusive club regardless of times. What we share is our love of the sport and our similar struggles with age. Most of us relish the camaradery of other masters more than we do race times. So train smart and come join the club!