MastersTrackFan wrote:
Making a 4 year plan as a Masters runner is iffy. Injuries can derail you quickly. Focus on staying healthy. Do lots of peripheral stuff like strides, drills, stretching and rolling. Those things will help you stay injury free, but will also improve your speed. A flexible set of legs makes a longer stride. Speed = stride rate * stride length. Good luck.
True, lots of unknowns over 4 years, but I am a firm believer in consistency over time produces results. I will use my 5k times since 2007 as an example.
2007-----19:26
2008-----20:44
2009-----Didn't run a 5k
2010-----19:01
2011-----18:34
2012-----18:27
2013-----18:05
2014-----18:41
I was training to break 18 min this year but had set backs due to a couple of injuries. That is one reason I haven't raced this summer. Taking a step back and building base miles for the half marathon training plan I will be starting in September for the Rock n Roll. Other than the slower time in 2008, due to injuries that year. I have made gradual improvements with a couple of breakout years. I was planning to apply the same logic for my push to become more competitive at Carlsbad.
The reason I put so much emphasis on that race is that it is by far the most competitive masters 5k field in the southwest region. I have also considered running in a USTAF masters XC race.
I will use some of your suggestions in my training. Thanks.