#38 - The 9-Day Training Secret Older Runners Are Missing

Train Smarter as an Older Runner: Switching from a 7-Day Week to a 9-Day Training Cycle

Host coach Herb explains why traditional 7-day race training plans can leave older runners tired, sore, and injury-prone due to slower recovery of muscles, tendons, and the nervous system. He introduces a 9-day rotating training cycle that spreads three higher-intensity workouts (intervals/speed work, tempo, and long run) across more days with total rest and easy runs between them. An example schedule is: day 1 high intensity, day 2 rest, day 3 easy, day 4 rest, day 5 tempo, day 6 rest, day 7 easy, day 8 long run, day 9 rest, then repeat. Reeves argues this improves recovery, reduces injury risk, and increases workout quality and performance, even if key runs fall on different weekdays, and notes runners can maintain similar mileage. He closes by emphasizing that older runners shouldn’t train like they’re 30, and invites listeners to join a free Forever Running Club for help with race training plans.

00:00 Older Runner Struggles: Fatigue, Soreness & Race Training Frustration
00:55 Why 7-Day Training Plans Break Down as You Age (Recovery & Injury Risk)
03:14 The 9-Day Training Cycle Explained: A Smarter Microcycle for Masters Runners
04:00 Sample 9-Day Schedule: Hard Days, Easy Runs & Strategic Rest
04:58 Benefits: Better Recovery, Higher-Quality Workouts & CNS Freshness
06:40 Making It Work With Real Life: Weekends, Groups, and Flexible Long Runs
08:26 Wrap-Up: Train Smart, Not Stubborn + Free Running Club Invite

P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about.

Runners over 50: Pain free running without injury with slow running!