Want to Be Faster as a Master?

Getting older is inevitable (if we're lucky).

But that doesn't mean that you can't gain speed, muscle, and fitness as you age.

Now, I'm not saying that the best runners in the world now will still be crossing the finish line first in their 80s. We all will lose our peak physical potential at some point.

For those of us who were not elite athletes, we still have a long way to improve.

But you can't train like you are twenty to get there...

​

Learn More (5 min read)

Ready to go after your running goals? Get a truly custom training solution with coaching, accountability, and a supportive team of runners just like you. No matter what your goal, pace or ability, PR Team training can help you reach goals you never thought possible on your own. yes! →

---

ask me anything

Q:

People say to increase your mileage by adding about 3 miles a week to your running. I am wondering how much to add to the long run…I’m guess not the whole 3 but to spread out the miles throughout the week?

A:

I'm not sure who those people are, but the advice of "adding 3 miles a week" is oddly specific. If you are only running 3 miles a week right now, adding 3 more would be a 50% increase, while it's only 3% of a 100-mile-per-week runner. We will need a more useful rule of thumb if we are going to try to apply it to all runners!

The same scenario happens if you are looking to increase your long run. Adding 3 miles might be perfect for some runners and way too much for others.

(spoiler: rules of thumb almost never apply to all runners.)

A somewhat better piece of advice is to add no more than 10% to your weekly mileage. So if you are running 10 mpw, you can run 11 next week. If you are running 30, try 33 next week.

But the 10% rule gets a little wonky at the ends of the spectrum, and there will be a point that adding more mileage is a bad idea. So while it might help guide your mileage growth at first, it's not a great plan to follow long-term.

A better way to think about it is to look at what you are training for and what your current experience is. A 5k runner, for example, does not need to run as many miles as a marathoner. On the other hand, an elite 5k runner is probably running far more weekly miles than someone new to the marathon.

While I wish that we could make simple rules that would make our running progression easy and clear, unfortunately, there's just too much variation between runners to be able to do that.

A better way is to assess your running each week. If you felt good and energized, you can try adding a little more next week. If this week was a struggle, you might want to cut back.

It will take time to figure out the sweet spot for you and it's different for everyone!

Have a question? Reply and let me know!

---

podcast

Running in your 40s, 50s, and beyond is not the same as when you are younger. This is especially true for women going through perimenopause.

On today’s encore Planted Runner Podcast, I’m joined by writer, runner, and podcast host Cherie Turner.

You’ll learn:

• How you can still get faster and live your fittest life no matter what your age
• How perimenopause can affect our lives and our running, and
• The bright sides of embracing your journey with a fresh perspective

Cherie Louise Turner is the host and producer of Women's Running Stories, a podcast where each week, one woman tells a story from her life as a runner. Not only are these women getting better even as they age, they are also crushing the stereotypes of what people think is possible.

So if you are a runner who’s getting older, which of course is all of us, you can't miss this one.

---

inspo

“I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought.”

— Arthur Blank

Have a great run today, Coach Claire

Thank you for being a part of the Planted Runner community!

​

My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

​

Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

​

I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

​

Being a part of this email community ensures that you first access to everything we have coming up – from free running and nutrition guides, to events like workshops and retreats, and so much more to help you get results.

​

I'm so glad you're here and my inbox is always open. Feel free to reply with questions or feedback!

​

If that's not for you, ​unsubscribe here​, completely guilt-free!

To change your email or preferences ​manage your profile​.

113 Cherry St #92768, Seattle, WA 98104-2205

​