New to Athletics?

Your guide to getting
started in masters sport

Everything you need to go from curious to competing — at whatever level feels right for you.

1
Understand what
masters athletics is

What is masters athletics?

Masters Athletics is competitive sport for adults, typically starting at age 35 and divided into 5-year age groups. It spans the full range of athletics disciplines — from sprints to marathon, from long jump to hammer throw.

In competition, you are ranked against other athletes in your age group. Age grading is a separate tool — it converts your performance into a percentage of the world record for your age group, allowing you to measure your own progress and compare across age groups and disciplines.

Track & Field

  • Sprints: 100m, 200m, 400m
  • Middle distance: 800m, 1500m
  • Long distance: 5000m, 10,000m
  • Hurdles & steeplechase
  • Jumps: long, high, triple, pole vault
  • Throws: shot, discus, hammer, javelin

Road, Trail & Walking

  • Road: 5k, 10k, half marathon, marathon
  • Cross country
  • Race walking: 3k, 5k, 10k, 20k
  • Local, regional, national & international events
  • WMA World Championships every 2 years (indoor and outdoor alternating)
  • European Masters Athletics Championships — alternating indoor and outdoor
  • Plus ultra-long distance, mountain running, race walking, trail and more
  • Full championship calendar: world-masters-athletics.org/championships

Age groups

Masters athletics uses 5-year age bands. Your age on the day of competition determines your group.

M/F 35M/F 40M/F 45M/F 50M/F 55M/F 60M/F 65M/F 70M/F 75M/F 80M/F 85+
2
Assess your fitness
and health

Before you start training seriously, it's worth taking stock of where you are physically — especially if you've been inactive for a period or have existing health conditions.

Schedule a health checkVisit your GP for a general health check, particularly if you have existing conditions or have been inactive. Mention your intention to start competitive athletics training.
Identify your goalsAre you looking to compete casually at local level, progress to nationals, or eventually aim for international events? There's no wrong answer — knowing your goal shapes your approach.
Test your baselineGet a sense of your current strength, endurance, flexibility, and speed. You don't need formal testing — a time trial, a timed run, or simply noting what feels hard gives you a starting point.
Note any injury historyPast injuries affect which events suit you and how you should train. Be honest with yourself — and any coach you work with — about what your body has been through.
3
Learn the rules
and age groups

Rules and modifications

Masters athletics uses standard World Athletics rules, but with some age-related modifications designed to keep competition fair and safe.

  • Throwing implements are lighter in older age groups (e.g. shot put, hammer, discus)
  • Hurdle heights are reduced for older age groups
  • Some field events have shorter run-up distances for certain age groups
  • Age on the day of competition determines your age group

Male age groups

  • M35 · M40 · M45 · M50
  • M55 · M60 · M65 · M70
  • M75 · M80 · M85 · M90+

Female age groups

  • W35 · W40 · W45 · W50
  • W55 · W60 · W65 · W70
  • W75 · W80 · W85 · W90+

For specific rules and standards, visit the national federations' websites or the WMA site.

4
Choose
your event

Choosing the right event is one of the most important decisions you'll make. Consider your past experience, current fitness, body type, and any injury history. Most masters athletes eventually compete in 2–4 events.

Track events

  • 100m, 200m, 400m
  • 800m, 1500m
  • 5000m, 10,000m
  • 100m/110m hurdles
  • 400m hurdles
  • 3000m steeplechase

Field events

  • Long jump, triple jump
  • High jump, pole vault
  • Shot put, discus
  • Hammer throw, javelin

Road & cross country

  • 5k, 10k
  • Half marathon, marathon
  • Cross country

Race walking

  • 3k, 5k, 10k
  • 20k road walk

Not sure where to start? Our age grade calculator lets you enter a performance and see how you compare — a good way to spot which events suit you.

5
Find a
local club

Why join a club?

  • Training partners at your level
  • Entry to club competitions and relays
  • Support with registration and event logistics
  • Community — masters athletics has an exceptionally welcoming culture

UK Masters Athletics clubs by region

RegionClubWebsite
Eastern MastersEMACVisit website →
Midlands MastersMMACVisit website →
North East MastersNEMAAVisit website →
Northern MastersNMACVisit website →
Southern CountiesSCVACVisit website →
South WestSWVACVisit website →
Veterans (London)VACVisit website →
Isle of ManIOMVAVisit website →
North Ireland MastersNIMAAVisit website →
Scottish VeteransSVHCVisit website →
Welsh MastersWMALVisit website →

Major international masters federations

FederationAbbreviationWebsite
World Masters AthleticsWMAVisit website →
European Masters AthleticsEMAVisit website →
British Masters Athletics FederationBMAFVisit website →
USA Track & Field MastersUSATFVisit website →
Athletics Australia MastersAAMVisit website →
Athletics Canada MastersACMVisit website →
6
Register as
a masters athlete

National federation membership

To compete in official sanctioned events you'll need to register with your national federation. In the UK this means England Athletics, Scottish Athletics, Welsh Athletics, or Athletics Northern Ireland.

  • Required for entry to most official competitions
  • Provides insurance coverage at events
  • Access to official rankings and results
  • Eligibility for national championships

International registration

If you're aiming for WMA Championships or European Masters Athletics events, you'll need international registration through your national federation. This is typically straightforward once you have national membership.

Registration costs vary by federation but are generally modest — usually £30–50 per year for full membership including competition licence.

7
Create your
training plan

Masters training principles

Training for masters athletes follows the same fundamental principles as any athletics programme, but with important modifications for recovery, adaptation, and longevity.

Base training

  • Build general training capacity, frequency, and strength first
  • Establish movement quality before intensity
  • Longer adaptation periods than younger athletes

Event-specific work

  • Technical drills for your discipline
  • Speed or strength specific to your event
  • Progressive loading over weeks

Periodisation

  • Preparation, competition, recovery phases
  • Plan around your target competitions
  • Build in scheduled rest weeks

Cross-training

  • Swimming, cycling for low-impact fitness
  • Yoga or Pilates for flexibility
  • Strength work for injury prevention

Masters athletes need more recovery time between hard sessions than younger athletes. Two hard sessions per week with active recovery in between is a solid starting structure.

Meet your AI Coach — Coach Chat

The Master Athlete app includes Coach Chat — an AI coaching assistant that goes far beyond a standard training plan. It's built specifically for masters athletes and works alongside your programme every day.

Instant advice & analysis

  • Ask questions and get answers immediately
  • Upload training videos for instant technique feedback
  • On-the-fly session tweaks based on how you feel

Adaptive programming

  • Builds sessions in structured blocks and per day
  • Makes real-time changes to your programme
  • Asks the right questions to understand your needs

Recovery & readiness

  • Sleep, rest and recovery analysis
  • Readiness scores before each session
  • Flags when you need to back off or push harder

Competition intelligence

  • Integrated competition calendar
  • Peaking plans built around your target events
  • Post-competition analysis and next steps
8
Participate in
competitions

Start local, build gradually

Your first competition will feel daunting — that's normal. Masters athletics meetings are among the most welcoming environments in sport. Start with local and regional meets where the atmosphere is relaxed and the focus is on participation as much as performance.

Enter a local club openMost clubs run open meetings — low key, friendly, perfect for your first experience on the track.
Enter a regional masters meetOnce you're comfortable, regional masters meetings offer more competitive depth while staying relaxed in atmosphere.
Track your resultsNote your times or distances after every competition — this is the data that drives your training and shows your progress.
Progress to national eventsWhen you're ready, national championships offer the chance to compete against the best masters athletes in the country in your age group.
9
Records, rankings
and standards

How performance is measured

Masters athletics has a rich system of records and rankings that give your results meaning beyond just finishing positions.

  • WMA and national federations maintain age-group world and national records
  • Official ranking lists updated after each competition season
  • Qualifying standards for major championships (national, European, world)
  • Age grading allows comparison across age groups — a 70-year-old running 73% is matching a 35-year-old doing the same

Our age grade calculator lets you see your WMA age grade instantly — a powerful way to track progress and set meaningful targets regardless of your age.

Where to find records and rankings

  • World Masters Athletics (worldmasterathletics.org)
  • British Masters Athletics Federation (bmaf.org.uk)
  • England Athletics (englandathletics.org)
  • Power of 10 (thepowerof10.info) for UK rankings
10
Network and
stay informed

Communities

  • Masters athletics Facebook groups
  • Club WhatsApp groups
  • National federation forums
  • Follow The Master Athlete on social media for tips, news and community

Stay updated

  • Competition calendars via your federation
  • Rule changes published annually by WMA
  • Training camps and coaching courses
  • Masters athletics newsletters

Masters athletics has one of the most welcoming communities in sport. Most athletes are happy to share advice, training tips, and competition experience — don't be afraid to ask.

11
Focus on
longevity

The long game

Masters athletics is not about recapturing youth. It's about being the best athletic version of yourself — consistently, sustainably, for decades. The athletes who thrive long-term are those who train intelligently, recover properly, and keep perspective.

Consistent trainingShowing up regularly matters more than occasional heroic sessions. Build habits that last.
Injury preventionMasters athletes heal slower. Prevention is always better than treatment — warm up properly, don't ignore warning signs.
Recovery strategiesSleep, nutrition, and rest days are not optional extras. They're where adaptation happens.
Nutrition and hydrationMasters athletes benefit significantly from attention to protein intake, hydration, and anti-inflammatory nutrition.
Mental resilienceProgress is not linear. Bad sessions, injuries, and setbacks are part of the journey — how you respond to them defines your long-term trajectory.
Ready to train smarter?

Get your free age grade analysis and see exactly where you stand — and what's possible with the right plan.

Get my free performance analysis →
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