Elite Masters Runners - How Much Do you Rest?

I think you'll find a wide variety of answers, since most of us have latched onto a system that works for us and/or focus on different running events, from the track to the trails to ultras.

I'm far from elite, but train with a master runner who is (~15:40 5k and sub 2:30 marathon at age 47). He'll take a rest day every 8th or 9th day, but doesn't really plan on any specific day since that kind of happens due to work and family commitments. He'll run a couple of workouts (track, tempo, local race) in that time frame, with some easy days with 5-6 miles, a long run and maybe a double.

Elite masters runners I have known trained pretty much the same as they did in their 20's and 30's. They could get away with this into their early and even mid 40's.

I wasn't exactly elite (16's for 5k in my 40's) but I did find that I had to slow down my easy runs in my early forties. By my late 40's I was running 4-5 days a week and taking at least two days totally off.

I don't take any planned days off, but I do take a nap after a long run (18 - 22 miles).

Like all elite and more aged athletes in many sports, they need more recovery time than they did in their 20s, if they were competing. The elite masters compared to a mid pack running still would require less recovery.

There is no quanatative answer since the race could be anything from a 5K to a marathon.

I'm probably more like a sub-elite than elite (best Nationals results a couple of 5ths) and definitely more of a mid-distance type than a marathoner. In my mid-50s I found that I could not recover well enough from my traditional 3 workouts/week, 3 easy days plus 90 minute long run training approach. I figured that, based on results, Ed Whitlock seemed to know what he was doing. So, I have increased my distance to about 60mi/wk and slowed down to 1 workout per week plus 6 days of 90 minutes moderate/slow pace running. As I wind down my working career I hope to build up to about 2 hrs/day of easy running. I usually run about 13 out of 14 days with my off days being the result of other family activities.

Bump. Particularly interested in those who do 400/800/1600 meters.

42. Just got back into competitive racing about a year ago. Have 1 track season and am winding up xc. Mile was my focus in track. Not elite, but can still run a touch (4:40 mile; 9:40 3000; 16:46 5K). Have not raced anything over 5k.

Train 4-5 days a week at the most. 25-40 mpw. Think my body could handle more, but don't have the time, interest or motivation just yet.

Would add that I raced in Masters 5K XC Nationals a few weeks ago and had an opportunity to talk training with a lot of studs (sub 16 5k guys and 1 guy who ran 4:19 in the mile last Spring). I found for the most part they are putting in 60-80 mpw in the off season as base and scaling back to 40 to 60 in season. Also training closer to 6-7 days a week or as some other posters have pointed out taking one off every 10th day or so.

sleep 8-9 hrs per night and a 1-2 hr nap 3-4 times a week.

Hi from the UK.

I am a 400/800 type aged 52.

@ present, my 400's are just under 60, and 800 2.14.

I usually have 1 day off in a weekly training cycle, sometimes if I feel ok, I can go for 2 weeks before a rest day.

However, the rest day involves some core work, eg 50-80 press ups in 1 hit, 20-30 leg raises.

When I have an important event, the week before, I sometimes run every other day leading upto the race, or 3 days before, have 2 days off and do an easy jog the day before.

Rest days are important, but sometimes when I have rested up before a race, I have had a bad 1, and when I have not rested, the race went well !

Rest days can often be 4 letter words to some people, including me at times, but if you are sensible and strike a balance when necessary the body can re-cuperate.

Hope you guys on the East Coast are safe from any more Frankenstorms.

Kev