1 Mile Training Plan for a Master's Runner

Masters Running Masters Training
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  • Really you say what

    Anonymous Poster

    2 years ago 05/09/2022 4:23pm EDT
    re: asterios_polyp

    asterios_polyp wrote:

    Not exactly what you're asking, but my dad is older than you (60+) and has been working on getting his 5k time down for the past couple of years. He does 4 runs per week - 6-7 miles twice per week (7:30-7:45 per mile), harder 8 miles once per week (6:45-7:00 per mile) and hard 5k once per week (currently around 18:45 pace). And in between lots of walking. I reckon if you replicate that and add a speed session (200 or 400 reps) you would be well on your way without overdoing it.

    Your 60+ year old dad weekly runs an 18:45 5k?!? What is his recent 5k race time?

  • @Still

    Anonymous Poster

    2 years ago 05/09/2022 4:38pm EDT
    re: StillCompeting

    StillCompeting wrote:

    I ran a 5:06 mile at 58 off of my marathon training and zero intervals. Don't over think it, just being fit at this age goes a long way.

    Link:http://live.pseresults.com/e/187#/lead...
    Link:www.strava.com/athletes/stillcompeting

    Sounds like the perfect plan for a guy who can run 5:06 off of marathon training and zero intervals.

  • registered

    agapius mackwamba

    Member since 08/12/2009.

    132 posts. Last post 3 months ago.
    2 years ago 05/09/2022 10:14pm EDT
    re: ClubRunnah

    57 now, at 51 I ran 613. At 54 I was able to go 542. Workouts helped but you know what helped more? Racing the mile more often. The 542 was my third mile race in 4 weeks.

    It’s odd but remembering the pain and dealing with that matters more at this age than the training.

    and do it now because the wheels start to come off after 55… managed a 628 this year so far and will have to work to get to 615 even…

  • registered

    Bullet the Blue Sky

    Member since 01/13/2016.

    1,947 posts. Last post 3 hours ago.
    2 years ago 05/10/2022 7:59am EDT
    re: mid D guy

    mid D guy wrote:

    If you are looking for a consensus, the plans posted here in general include one weekly session of mile-speed or faster-than-mile-speed track repeats, working your way from 400m up to 1200 meters. This session has to be pretty hard, so the rest of the weekly schedule is flexible to allow recovery, but in general it will be easy runs, one longer run and perhaps one longer interval/fartlek/tempo session.

    Good, concise summary. You need to train at goal pace or faster AND get to the point where you are efficient at that pace. Building from 200s, 400s, 800s, and eventually 1200m at goal pace is a good approach.

    The longer (800m+) intervals are key, though. I can do a high volume of 400m repeats, but if I don't get the longer reps at mile pace, I fade in the last 1/4.

    I also agree 100% with racing to improve. The mile hurts, and learning to push through when it hurts is key - and it's hard to replicate by yourself in training.

  • StillCompeting

    Member since 03/01/2021.

    207 posts. Last post 1 week ago.
    2 years ago 05/10/2022 8:21am EDT
    re: @Still

    @Still wrote:

    StillCompeting wrote:

    I ran a 5:06 mile at 58 off of my marathon training and zero intervals. Don't over think it, just being fit at this age goes a long way.

    Link:http://live.pseresults.com/e/187#/lead...
    Link:www.strava.com/athletes/stillcompeting

    Sounds like the perfect plan for a guy who can run 5:06 off of marathon training and zero intervals.

    Just trying to help, but clearly you don't understand what the rate limiting factor for most 50+ guys trying to run a fast mile is. Hint, it's not that they haven't done enough track work. :)

  • registered

    citius5000

    Member since 06/21/2005.

    1,843 posts. Last post 18 hours ago.
    2 years ago 05/10/2022 9:03am EDT
    re: ClubRunnah

    My suggestion is a two week cycle.

    Q1 Rotate between a mile pace workout with a 3k pace workout. Start with shorter reps and get longer each week.

    Q2 Rotate cruise intervals with tempo run.

    Q3 Progressive long run.

    weights 1-2 times a week. Strides, hill sprints, etc. I feel weights come more important when you get older.

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