Senior runner · Maintaining PR at 65+
10K: 49:14 (age-group podium)
The goal
Hold sub-50 min 10K through the 65-69 age group transition — a pace 18 months of unstructured training had been steadily losing.
What we changed
Master's protocol applied (per /methodology iter 100): quality sessions spaced 72h apart instead of 48h, easy days extended +15 min for aerobic durability, 2× weekly strength + mobility protected as priority sessions even in peak weeks. Body Battery threshold for hard work raised to 65. Heat acclimation block week 12 ahead of summer race.
The outcome
49:14 official 10K — first age-group podium in 5 years. Threshold pace held steady at 4:55/km. Zero soft-tissue flare-ups across the build.
Before → After
| 10K time | 51:28 | → 49:14 |
| Strength sessions/week | 0 | → 2 |
| Quality-session spacing | 48h | → 72h |
Athlete identifier anonymised — full session-by-session data available to subscribers in the coach review portal.
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