of the Masters
Secrets? Not here. Training for track at middle-age and beyond
is an exercise in public disclosure -- the free sharing of
ideas and encouragement. Here youll find sample workouts
submitted by athletes light-years ahead of you or a half-lap
behind. Some are new; others are dated. All merit a peek.
Like a good cookbook, this site offers recipes
that youll want to try immediately and ones youll
defer to another lifetime. Workout regimens are highly personal,
and one size never fits all. Drills that you did in high school
or college may still be helpful, but youll find that
declining bone density, VO2 max and muscle mass cant
keep up with your mental readiness to tackle a challenge.
Thats the real wrinkle in masters track.
Its easier to run ten 400s with five minutes rest than
to accept the fact that we cant do today what we did
20, 30 or 40 years ago. Unless youre working on a streak
of 9,300 days running in a row, forget about pushing yourself
to daily extremis. The gods of Rest and Recuperation must
At the same time, regular training is essential
to athletic progress in running, jumping and throwing. So
the real booger is finding the balance of rest and activity
that permits steady progress without raising the risk of illness
Some of the workouts herein are by athletes
from other planets, talent-wise. Read them with awe and appreciation
-- and dont fault yourself for being unable to finish
even the warmups depicted. These training regimens are included
to inspire you -- and show what masters are capable of.
Special recognition and appreciation also
are due Coach Ross Dunton of Sevierville,
Tennessee, a transplant from Southern California and a middle-distance
runner in his late 60s who in recent years has become one
of the savviest scholars of masters track and field training
and technique in the world.
With bills to pay, families to nurture and
bosses at work to placate, masters often struggle to find
time to train. We also lack the advantages of youth -- full-time
coaching help and adequate year-round workout facilities.
On top of this, many of us still have to contend with a popular
culture that raises eyebrows over hurdling at age 50 or chucking
javelins past 100. But this site also can help you find a
coach and a place to train -- and give you the confidence
to ignore the stares.
So pack your training kit, hit the track or
weight room and top off the day with your favorite anti-inflammatory
or brewski. And when you find a workout that works, send it along to us for inclusion on this page.
Keep no secrets. Were all in this together.
Coach and webmaster Ross
Dunton, 68, guts out the 800-meter run at the 2000 USA masters
nationals in Eugene, Oregon. He took ninth in the M65 finals
with a time of 3:06.60.
Photo by Ken Stone
to be a Champion from 9 to 90” by Earl Fee
Set, GO!” by Phil Campbell
Courtland Gray, M55 sprinter/hurdler
Gerry Krainik, M40 sprinter
William Patrick, M65 thrower
Mike Scofield, M40 middle distances
Larry Steinrauf, M65 runner/jumper
Richard Stiller, M50 miler
Frank Taylor, M60 sprinter/jumper
Jess Brewer, M50 hurdler
Advice for novice masters
Dunton's main site
Steve Bennett on sprints
Steve Bennett on 800
Coaching Science Abstracts
Krainik Sprint Workouts
Pannell on off-track training
Remko training/science links
Run-Down training resources
Pannell on sprint starts
Dick Richards on sprint starts
Remko all-event listings
Dave McGovern on racewalks
Pribut's Running Injuries page
Brian Mackenzie UK site
Steve Bennett in Sydney
USA masters coaching list
Note: This page is barely
begun. Many, many more links to come.