Deena Kastor’s 3 Training Tips for Masters Runners

Deena Kastor clocked a record-breaking run at the Rock 'n' Roll Philadelphia Half Marathon this year. Photo:

The ageless Deena Kastor shares secrets to long-term success.

For 41-year-old Olympian Deena Kastor, age is just a number. The American marathon record holder added the master’s world half-marathon record to her résumé in September, clocking a swift 1 hour, 9 minutes, 36 seconds at the Rock ‘n’ Roll Philadelphia Half Marathon. Despite lingering doubts, Kastor once again impressed the crowd with her ageless competitive nature and drive—and for the wife and mother of one, she says prioritizing family over miles is her secret to success.

Here are three pieces of training advice from the master:

Maintain Quality Workouts

“I still do mile repeats, tempo runs and quality long runs. On top of resting well, I am also innately happy with my life. When there is joy, there is success.”

RELATED: Kastor Breaks Half Marathon World Record

Ditch the ‘Junk Miles’

“Since having my daughter, Piper, three years ago, I have cut my mileage considerably. I used to run 120 to 140 miles a week consistently. Now I run 80 miles a week, with a couple 110-mile weeks leading up to marathons.”


“I think I have more energy now, even though I have more obligations. I think this is a combination of lowering my mileage, staying on top of great nutrition and making sure I sleep about 10 hours each night … more if I can!”

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