A 3-Day-a-Week Blueprint for Runners 40+ Who Want to Race Hard Without Getting Hurt. Stop training like a 20-year-old. As a Master's runner, your biggest hurdle isn’t your heart or your lungs; it’s your recovery. Most "standard" plans force you into a rigid 7-day cycle that leaves your joints inflamed and your energy drained. This plan is different. It is built on the "Rest-First" Philosophy, designed specifically for the physiology of athletes aged 40 to 60+. We prioritize quality over ...