Although Masters athletes are usually defined as over 40 years, some athletes need to change their approach to training for non-age-related reasons. Typical indicators:
- Training time availability is reduced by work and family commitments.
- You feel sleep-deprived from daily stresses.
- Your body has different needs in terms of recovery, strength and flexibility training.
- Recurrent injuries.
- Feeling constantly fatigued or overwhelmed by your regular training.
To promote improvement, Phil's training plans (Standard and Masters) adhere to the principle of "Progressive Overload", the gradual increase of stress placed upon the body over time during training.
Plans are Periodized to gradually ramp up your endurance, fitness, speed, and skills. Masters' plans include shorter, more intense workouts to free up valuable time for recovery and work/family commitments - they optimize your training time with the right ratio of volume and intensity relevant to each plan.
Masters plans also have more rest days each week (typically 2 days per week) and a 1:2 ratio of active recovery weeks to hard weeks (this is 1:3 in Standard plans).
Choosing to train intelligently and specifically for your own needs is the first step to maximizing your potential. Training consistently without missing workouts due to injury, fatigue or time limitations will give you a big advantage on the start line.
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