Masters running
Running Coach for Over 40s
Yes, you can get faster after 40, and plenty of runners set PBs in their 40s and 50s. Training has to change: more recovery between hard sessions, regular strength work, and smarter volume. I am a masters athlete myself and won the 50 year category at the UTA100K by UTMB in 2026.
- 1st place (50yr) UTA100K by UTMB, 2026
- Masters athlete coaching masters athletes
- Running form analysis included
How should training change after 40?
- Allow 48 to 72 hours between hard sessions
- Lift weights two or three times a week to protect muscle and tendons
- Keep some fast running all year so you do not lose speed
- Treat sleep and recovery as part of the plan
- Build volume more gradually than you did in your 20s
Can you get faster after 50?
Many runners do, especially if they started running later in life or never trained with structure before. Research on trained masters runners shows aerobic capacity declines much more slowly than in inactive people, so consistent training pays off.
Is it too late to start running at 50?
No. Start with run walk, build gradually, add strength work, and check in with your doctor first if you have any health concerns. Many of my athletes started in their 40s and 50s.
Running for women over 40
Women over 40 often juggle work, family and the changes of perimenopause and menopause. Training around energy, sleep and recovery, with strength work and flexible weeks, makes a big difference. A coach can build the plan around how you actually feel.
Questions runners ask
Can you get faster after 40?
Yes. Many runners set PBs in their 40s and 50s, especially with structured training, enough recovery and regular strength work.
How should training change after 50?
Allow more recovery between hard sessions, do strength training two or three times a week, keep some speed work, and build volume gradually.
How many rest days do runners over 50 need?
It varies, but most masters runners do best with 48 to 72 hours between hard sessions and at least one full rest or very easy day a week.
Is it too late to start running at 50?
No. Start with run walk, build gradually and add strength work. Check with your doctor first if you have health concerns.
Should older runners do strength training?
Yes. Strength training helps protect muscle, bone and tendons and is one of the most useful things a masters runner can do.
Do you coach masters runners online?
Yes. Many of my athletes are over 40, and I am a masters competitor myself.
Ready to train with a coach?
Talk it through with me on a free video call. No pressure, no lock in contract.