How to Hit Your Running Peak
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
Every runner dreams of hitting their running peak over and over again. Many of us fear our best days have already happened for running times and race performances, but this does not have to be the case. As a running coach and trainer, I have helped many people PR and achieve their best performances. With the right training strategy, you can hit your running peak in time for your next big race. In this post, we’ll explore the definition of a running peak, determine what age runners peak, and give you strategies to hit your best performance for big races.
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What Is a Running Peak?
A running peak is the highest point or level of performance that a runner can achieve during a specific period. It represents a period when you’re at optimal fitness and performance. Training intensity, volume, recovery, nutrition, and psychological readiness all help you hit this peak performance.
During a running peak, you’ll enjoy feeling powerful and fast in your runs. In addition, you’ll be injury-free, have an effective training plan, be well-rested, and have optimal nutrition and hydration. This combination allows you to perform at your best, achieving faster times, greater endurance, and quicker recovery.
A running peak is often associated with specific events, races, or competitions where athletes strive to reach their highest level of performance to achieve their goals. However, a running peak is temporary and typically requires a well-structured training program that includes rest and recovery periods to prevent burnout or overtraining.
The duration of a running peak can vary for each runner and may last for a few weeks or months. After reaching a peak, it is common for runners to enter a recovery phase to allow their bodies to rest, adapt, and rebuild before starting another training cycle to reach a new peak.
At What Age Do Runners Peak?
The age at which runners typically peak can vary depending on the specific distance they specialize in. It takes years of dedicated training and experience to develop the endurance, speed, and efficiency required for competitive running. At the same time, biological factors such as muscle recovery, bone density, muscle loss, and VO2 max influence running performance. Most elite runners generally peak in their late 20s to early 30s.
Shorter-distance runners focusing on sprints and middle-distance events like the 400 or 800 meters may peak in their mid to late 20s. These events rely heavily on explosive power and speed, which decline with age.
There are exceptions, however, as more pro athletes than ever push the limits well into their 30s and even 40s as they shatter world records and win Olympic medals.
Sprinter Allyson Felix, for instance, is the first female track and field athlete to win seven Olympic gold medals. She is the most decorated woman in Olympic track and field history and the most decorated American track and field athlete in Olympic history. Felix earned 11 total medals from 5 Olympic Games. She capped off her incredibly long career with a gold medal in the 4 X 400-meter relay at the 2020 Olympics at age 35.
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Long-distance runners, such as those who compete in marathons, often see their best performances in their late 20s to mid-30s. Ultra runners peak even later, with many elite ultra runners winning races in their late 30s and early 40s. Endurance and aerobic capacity are crucial for these events, and they typically take longer to develop and mature.
Even though most elite runners peak in their late 20s to early 30s, recreational runners can improve their performance well into their 40s and beyond with the right training program, consistency, and injury prevention measures.
How to Hit Your Running Peak
A well-planned training program is essential if you want to hit your running peak and achieve your best race times. This means following a program that considers your fitness level, goals, and training availability. The best training plan will challenge you and use principles like progressive overload to push your body and mind to adapt to training and get stronger. A training program will also minimize your risk of injury and give you easy and recovery days to balance the challenging workouts.
If you need a customized training plan for your next race, check out our Runstreet Training Center for personalized plans. I’ve helped many runners achieve their fastest race times, run their first races, and more using customized training programs.
The next vital element to help you hit your running peak is a well-planned taper strategy. A good taper strategy will help you reach your best state just in time for your next race. Tapering means reducing your mileage in the days leading up to your race. Depending on your race distance and fitness level, your taper may vary. However, here is a general guideline to help you taper for your race distance:
1-Mile Race: Taper for 3 to 5 days. Reduce your mileage and workout intensity during this time.
5K Race: Taper for 7 days. Cut down your mileage to at most 75 percent of your usual amount.
10K Race: Taper for 7 to 10 days. Reduce your mileage to between 60 and 75 percent of your usual amount. Shorten or cut out your speed workouts.
Half Marathon Race: Taper for 2 weeks. Do your longest long run three weeks before the race. Cut down your mileage by 30 percent two weeks before the race and 50 percent a week before.
Marathon Race: Taper for 3 weeks. Begin tapering three weeks before the marathon. Reduce your weekly mileage volume by 20 to 30 percent each week for three weeks.
These guidelines provide a starting point, but listening to your body based on your needs and training history and adjusting the tapering period is essential. For example, some runners may require shorter or longer tapering periods, depending on fitness level, recovery capacity, and personal preferences. Consulting with a running coach can also help tailor your tapering strategy to optimize your race-day performance.
The Best Is Yet to Come
Many runners I coach are too hard on themselves and compare their current times to their college days or other runners. Remember that you are racing against your present self, and try to resist the urge to compare yourself to your younger days or to other athletes. Instead, be realistic in your goals and celebrate your milestones. With the right training program, you can make a lot of progress and crush your race goals.
If you find yourself living in the past too much, try a new event - such as a different race distance, triathlon, or biathlon. A new challenge or a bucket list race can make a world of difference in giving you renewed motivation and goals to crush.
Have you trained and hit running peaks? Share your workouts and tag us on the @Runstreet Instagram to get cheered on. Do you need a training plan for your next big race goal? Check out the Runstreet Training Center for customized training programs designed by me, a NASM-certified trainer and USATF- and RRCA-certified running coach. Here’s to many running peaks ahead!👟
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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
