For masters sprinters, the winning formula isn’t more training. It’s better training. Sprinting in your 30s, 40s, and beyond presents a unique challenge. You’ve got the competitive drive, the experience, and often the discipline you lacked when you were younger — but your body doesn’t bounce back quite the same way. The trick isn’t trying to train like you used to. It’s learning to train smarter.

Success is about making sure that everything in your training—your runs, your strength work, your mobility, your recovery—serves a clear and specific purpose.

One of the first things many athletes over 30 let go of in training is jumping. It’s often seen as too risky, too hard on the joints, or simply unnecessary once you’ve moved beyond your twenties. But here’s the reality: you’re never too old to jump. In fact, plyometrics and jump variations may be some of the most valuable tools in your training arsenal as a Masters athlete.

Speed is a ruthless teacher. You either get faster or get left behind—and often, it’s not for lack of hard work, but because of avoidable mistakes that sabotage your progress. Here are five common mistakes that mean you're running with the handbrake on.

You train hard. You fuel well. But sometimes, your sprints still feel flat. The reason might not be your muscles—it could be your nervous system. Neural fatigue, specifically central nervous system (CNS) fatigue, directly affects how powerfully and precisely your body moves. In this article, we break down what neural fatigue really is, how to spot it, and how to train smarter around it so your sprint sessions stay sharp, fast, and effective.

Rotational strength is a cornerstone of performance in throwing events—whether it’s shot put, discus, hammer, or javelin. For track and field throwers building and maintaining rotational power is critical not just for performance, but for longevity and injury prevention. While general strength is essential, developing the ability to produce force through a rotational pattern is what truly separates elite throwers.

One of the most persistent myths in sprinting is that your fastest days are over by the time you hit 30. While it's true that most elite sprinters peak in their mid-20s, it's far from inevitable that performance must decline sharply after that. In fact, for many dedicated athletes, especially those who continue to train strategically, the years beyond 30 can bring new personal bests.

Anaerobic power is a game-changer. It’s the engine behind explosive movements—sprints, jumps, rapid changes of direction, and powerful shots

With the right approach, you can minimize the risk of shin splints and stay on track.

While aging brings physical challenges, a focused training approach that hones in on specific aspects of force, velocity, and power can go a

Discover the Zercher squat, the best exercise you're not doing

Power is a cornerstone of athletic performance, enabling athletes to move with speed, strength, and explosiveness.

Improve your strength training with VBT - Velocity Based Training

Here’s one of my favourite workouts to help improve your 2km time trial

To help ensure longevity as runner as you age your focus might shift from sheer distance covered to smart, efficient training that...

Sprint acceleration is a critical component of athletic performance. Learn how to use the gym to improve your performance.

Developing speed reserve is crucial for runners who want to perform at their best. Your Anaerobic Speed Reserve (ASR) is key to...

Anti-rotation exercises help build power and control in all sports.

To improve your parkrun time and overall performance, integrating targeted strength and conditioning strategies is crucial.

Incorporating plyometric exercises into your training regimen can significantly enhance your running performance.