Advice for transitioning into summer - Masters runner

Masters Running Masters Training

2 months ago 05/09/2024 3:50pm EDT

Hi, any advice or suggestions would be greatly appreciated.

I'm a 49 year old Masters running and I decided to get my ass back in training and for the last 12 weeks, I've been averaging 71 miles a week and really focused on two workouts a week - one shorter interval one - 400/800s on the roads and then a longer one with things like mile/2k/2m repeats - more threshold work I guess.

Over the last few months, I've gotten my times closer to when I was 41-42 - breaking 36 for 10k and hoping to get under 17 for the 5k. So I feel this stragegy seems to be helping me and I'm staying healthy.

I've done this training before and made the mistake of not taking much of a break after the Spring racing season and I felt over trained by the time the Fall rolled around. I'm eyeing a 10k the Fall and maybe some Cross and/or a fast half then.

How best should I transition to the Summer and maintain the fitness I've gotten to? Should I drop my mileage? Focus on maybe 1 workout a summer? Keep the workouts and just drop the desired pace?

Thanks again for any guidance.

2 months ago 05/09/2024 4:37pm EDT

re: Foobarbaz

Take a family vacation. Do a bunch of hiking and some intermittent jogging. Start your fall build when you get back with some plain old base training.

Your humblebrag game is 12/10. Amazing work.

2 months ago 05/09/2024 4:41pm EDT

re: Foobarbaz

why would you (at your level and experience) want or take advice from 18+ min 5K'er on this board?

2 months ago 05/09/2024 5:35pm EDT

re: Doctor shivago

I can see through the garbage but there are faster and smarter people than me here - figured it was a shot in the dark.

2 months ago 05/09/2024 5:49pm EDT

re: Foobarbaz

I would swap out some of the mileage for pool running or another zero impact kind of cross training. Most every 50+ runner I know who has been able to run fast times has had to transition to a training schedule that has 2-3 days a week of cross training substituted for running. I don't think periodization/training breaks are that big of a deal unless you are really pushing yourself to the limits in your training. I think it is better to consistently hit a lot of singles in training and save the home runs for races than to have a schedule where you are hitting huge workouts and mileage and then dial it back for a few weeks. 50+ training is more about holding on to what you've got.

2 months ago 05/09/2024 7:53pm EDT

re: Foobarbaz

i would do a couple of days a week on the ARC. 45 to 50 min. is about right for me. Valby does like 70 min. sessions which seems like hell on Earth. ALWAYS use the ARCs with "arms".

couple days a week of strength training - KOT Guy worked for me as far as injury prevention. hamstrings are bulletproof now.

i'm 43 and i cannot imagine going back to 70+ miles a week. to each their own.

2 months ago 05/09/2024 7:56pm EDT

re: Foobarbaz

You say you want to know about transitioning, do you?

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