This Interval Method Is Getting Runners Over 50 Faster

Comments · 132

• TH

  @TheAgelessRunner · 9 months ago · pinned

  This video is part of my Faster After 50 series — where we focus on getting quicker without breaking down.<br><br>▶ Watch next: Run Faster After 50 — 8 Tips That Actually Work: <a href="https://www.youtube.com/watch?v=LTT8oqDxciw">https://youtu.be/LTT8oqDxciw</a><br><br>👇 Question for you:<br>Are you currently doing zero, one, or two speed sessions per week?

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• SI

  @siewmingwong5698 · 9 months ago (edited)

  70 year old runner here. Have been running and racing for 45 years and intervals have been my regular routine over the years, both short and long intervals. I also like to add strides at the end of my easy run and as a warm up to all my races. I also do intervals on my stationary bike which is a good variation as I age.

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• LI

  @liamcotter8512 · 8 months ago (edited)

  Great video and I very much agree. I am 61 and ran Tokyo and Valencia in 2025 &nbsp;and finished both marathons in 2.49. The key for me was 1. introducing more quality than quantity in my miles and 2. being very strict about a stretching and strength routine to minimise injuries and maintain power.

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• NO

  @norocketships · 3 months ago

  Just done a triathlon at 59 and now need to work on my run speed... this si a great start, thankyou!

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• RA

  @Ray_Here · 9 months ago

  Good reminder video and congrats again on the half marathon. &nbsp;All good points in your video. &nbsp;I’m 74 and I did a lot of interval training &nbsp;starting &nbsp;in Oct 2024. &nbsp;In about 10 months my VO2 max increased from 38 to 42. &nbsp;Then I plateaued for about 6 months. &nbsp;As a result of taking a sports nutrition course at a local university, I began tracking my diet very carefully. &nbsp;I found that I was consistently not getting enough iron and vitamin C. &nbsp;Iron helps with the production of hemoglobin which transports oxygen. &nbsp;Vitamin C helps the body absorb iron. &nbsp;I started to make sure I was getting both of those vitamins every day. &nbsp;My VO2 max increased to 43.5 in 4 weeks! &nbsp;It’s incredible to me that sometimes we miss the most simple things that can make such a big difference. &nbsp;Fitness training and diet….. &nbsp;Pay attention to both to maximize fitness! &nbsp;By the way, I use My Fitness Pal to track my calories and macros. &nbsp;I use the free version. &nbsp;Thanks again for your videos.

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• AN

  @andym1594 · 6 months ago

  I&apos;m former elite - (a lot of my former teammates are older college coaches now) picking back up in my mid 50s with an eye towards competing in masters. &nbsp;This advice is on the mark. &nbsp;I would add a few notes. &nbsp;If you are new to intervals, your first few interval workouts should NOT be hard at all. &nbsp;You want to find where you are at. &nbsp;#1 goal is avoid injury and be able to train as hard again in a few days- right? &nbsp; Train accordingly. &nbsp;On your third interval workout, you can start dialing it up. &nbsp; Also - first few reps should &quot;feel&quot; not fast at all. &nbsp;Your last rep should always &quot;feel&quot; like you could do 1 or 2 more. &nbsp;This is as true whether you are high school or college elite and even more true in your 50s. &nbsp; The biggest thing I am having to re-learn is to NOT leave it all out there; avoid going 100%... this mistake after 50 will get you injurred and you will need 5-days to a week to recover. &nbsp;Remember- you can always go harder next time if you feel cheated, but you can&apos;t take it back if you go overboard. &nbsp; I&apos;m currently coaching my teen daughter who is new to running- painfully she is starting to get fast and taking a lot of quiet joy in smoking the old man.

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• JO

  @joesehulster5121 · 4 months ago

  I’ve been doing Norwegian 4x4 once a week on treadmill. &nbsp;I can control it easily on treadmill. &nbsp;I’m 68 years old male. &nbsp;But I’ve been running them for about 3 months.

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• RO

  @Rover_5.1 · 6 months ago

  My name is Rover, I&apos;m from Brazil. I&apos;m 54 years old, and thank you for your video.

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• KI

  @kikkom2548 · 2 months ago

  Interesting. I began running at the age of 65 and I am getting faster albeit slowly

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• SP

  @SprintTri59 · 3 months ago (edited)

  I’m 59 and a triathlete. My favorite running interval session is on the treadmill: 4X2 minutes around 5K pace (<a href="https://www.youtube.com/watch?v=o--O2O5aaVo&amp;t=410">6:50</a> to <a href="https://www.youtube.com/watch?v=o--O2O5aaVo&amp;t=423">7:03</a>) with 2 minute walk jog. Then follow with 4X1 minute at 5K effort with 1 minute walk jog. This mixes it up and reduces the stress BUT also reduces the recovery forcing you to really focus on relaxing but still getting 12 minutes of total effort

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• TH

  @TheReal_Three_D · 8 months ago

  Great video! &nbsp;And you cite references? &nbsp;In this day and age that&apos;s crazy content building. &nbsp;Kudos 👏

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• PI

  @piano1650 · 9 months ago

  Intervals can also help with “get off the couch” motivation by breaking up a run. &nbsp;I had 4 miles on my schedule this past week, but was not motivated to slog out the slow, continuous miles. &nbsp;So completed a 10 x 1/4 mile repeats workout, with appropriate warmup, cooldown, and rest. &nbsp; The faster running kickstarted my engine.

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