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03/08/2025 00:00, In Blog / Club Notice Board /

Masters Spotlight with

IFAN LLOYD

World Masters Marathon Champion 2024

Ifan Lloyd is one of Wales’ most respected athletes competing at all distances from track all the way up to ultra marathon. He has achieved success over many, many years and here he tells us a little about his running career.

 

1. Tell us how and when you started running? 

Started running age 14/15 around 1974 with Dic Evans who started an after school running group for school kids 14 and over meeting in the pavilion in Plascrug on Tuesday afternoons. Dic had recently returned to Aberystwyth to teach at a local primary school. He was close to the peak of his career at the time. We were always amazed at his stamina to go straight into a training session with university students after our session. That group generated many international, national and county level athletes over the years from 800m to the marathon. These include Ieuan Ellis, Sion Meredith, Gerallt Owen, Andre Jones We were also lucky the local education authority were particularly supportive with officers such as Gwilym Williams volunteering and driving local athletes to Gwent League races etc.

 

2. You had some success at University. Tell us a little about those days?

I was one of those individuals who studied for two degrees enjoying 9 years as a university student.

 

Bangor University 1979-1982

• Studied for an honours degree in Agriculture at Bangor University (then called UCNW (University College North Wales), Bangor
• An active club with several enthusiastic individuals, including me as club secretary, promoting several training sessions every week and proactively racing in the North Wales Cross Country League, Wales inter-collegiate events (xc, track, road relays) and Wales university representative events such as Hyde Park Relays, Isle of Man Easter weekend running festival.
• We competed in local event such as the Bala Lake 11 mile race, Penrhyndeudraeth Fell race. Sir Chris Brasher, Founder of the London marathon, travelled from London to compete in this event.
• Around that time Sir Chris Brasher, penned an article in The Observer Sunday newspaper about his experience in the New York marathon and questioning why London couldnot host such an event. The following year the first London marathon was held on a wet drizzly day at the end of March 1981. I was so inspired by Sir Chris Brasher that I immediately entered and subsequently completed the first London. This experience is the subject of a separate article but, in a nutshell, I finished in a time of 2h49m32s.
• My time at Bangor coincided with Susan Tooby (mother of Jake Wightman) who was studying a sports degree. She was a club stalwart. Her career took off in the years after she finished at Bangor. There was sibling rivalry with her twin sisterAngela who was studying at Aberystwyth University. Surreally, Angela taught at a school in Cambridge when /I was a second year student. We regularly trained together at this time, coinciding with her international breakthrough as one of the leading female distance runners in the UK with highlights including a silver medal behind Ingrid Kristiansen at the 1988 IAAF World Cross Country Championships and a bronze medal in the 10,000 metres at the 1986 Commonwealth Games.

Ifan in his Cambridge vest, competing against Steve Brace

Cambridge University Athletics and Cross Country Running:

• Five Full Blues in cross country running 1982-1986  consecutively. Cross country is one of the original Blues sports alongside  rowing, rugby union, football, boxing, tennis, golf). Three Blues in Athletics (steeplechase)1984-1986.
• Achilles Club athletics representative vest. The Achilles Club is a combined Oxford and Cambridge Athletic Club with a strong tradition in athletics. The club remains active with a summer fixture list whilst continuing an old tradition of making and hosting athletic tours against American Universities.
• Welsh senior cross country representative vest in 1985.
• Captain of Cambridge University Hare and Hounds leading the Blues team in the Varsity Cross Country Match against Oxford in 1986. 
• I was a member of Wolfson College during my time at Cambridge University. A relatively young college (founded in 1965), I was first member of the college to be awarded a Full blue beating Mike Hall (Welsh rugby international) by a few years!
• Cambridge University representative on the British Student Sport Federation General Council 1986-87.
• One of my favourite memories was the establishment of the first inter-varsity Marathon fixture during the year I was captain. After making the challenge to the Oxford captain, Andy Robinson, for a marathon race it was agreed the London marathon would be an ideal venue. Following correspondence with the then Director, Sir Chris Brasher, we received an invitation to enter eight runners form each university.It proved a big success.  Women were added following the inaugural test event in 1987. The tradition continues to this day.

 

I was fortunate to train with and race against great runners at this time including Jonathan Ridgeon high  hurdler who went on to win silver at the World Championships and is the current chief executive officer of IAAF. Sarah Springman was a fellow student who represented Cambridge in cross country. She became European triathlon champion and later president of world Triathlon association, Richard Nerurkar World marathon Champion and multiple winner of English National XC etc. Tim Berrett who became Canadian Olympian and national record holder race walking – started as XC runner – I did a vest swap with him after the cross country Varsity match in December 1982!

Cambridge University which Captain Ifan Lloyd looking resplendent in the centre

This period coincided with the first time for me to link up with a running coach.  Dr Mike Turner who was president of Cambridge University Hare and Hounds (cross country and endurance running club) and a leading academic at the university and a senior person in athletics including a stint as GB Team Manager 1984-88 up to and including Seoul Olympics. Mike one of the leading and most respected distance runners in UK in 1960’s. He was renowned for his toughness and the intensity and volume of his training. He took me under his wing and transformed my running as a training partner and mentor. He reviewed my fortnightly running logs for nearly 15 years. He showed me that running can be an intellectual challenge as well as emotional passion. I continue to apply his training principles that have stood the test of time.

 

3. Tell us about your senior days and some of your achievements as a senior.

Its’ fair to say me best performances were recorded in events away from road and track. My track running was restricted by professional commitments in the summer months. Always found it easier to maintain a racing and training programme in winter months.

 

I ran the London marathon three times in the 1980’s:

• 1982 – 2h49m32s
• 1987 – 2h29m37s  (PB)
• 1988 – 2h39m29s

..and once in 1994:

• 1994 – 2h37m27s

It was to be another 25 years before my next marathon in New York in 2019 at the age of 60.

 

I was in good form going into London in 1994 but “hit the wall2 at 20 miles and almost crawled the last 6 miles. Recovery was rapid though and recorded 63m48s in the Brussels 20km road race on 29 May 1994 which was my best road race performance since London 1987.

 

Without digging into the detail I was a sub 70 minute half marathon runner, a 51 minute 10 miles, 31 minute 10k and 15min 5k.

 

I competed for Thames Hare and Hounds Club as first claim after qualifying as a vet in 1988 until moving to work in Carmarthen in January 1991 where I stayed for 5 years before becoming a veterinary practice partner in a veterinary business in Swansea.

 

Carmarthen was good for running. I joined Carmarthen Harriers after a bit of persuasion by the legendary John Walsh, quickly becoming a regular at the Tuesday night track sessions at the club HQ in Johnstown. These sessions were always managed by the watchful eye of Dr. Hedydd Davies. They were organised precisely, always started 5pm on the dot with rest period between intervals measured to the second. This was a mini golden period for the senior endurance category in the club both in terms of quality and quantity. Carmarthen Harriers had a fearful reputation in the younger and school age categories but we held our own in competition including WelshChampionships and Welsh Castles relay.  I joined the club committee and managed the senior team for a few years, including organising tow Castles relays and a club mini bus trip to the Dublin marathon in 1994.

 

It was certainly a highlight when Carmarthen Harriers finished with three in the top 13 of the senior men’s race in the Gwent League in March 1991 with Ceri Williams, Derek Bultitude in the top 10 and me 13^th. This was a home fixture at the United Counites Showground course in Nant y Ci, a seriously testing course in wet conditions ….and wet it was on this day with almost knee deep mud in places. It was good reason for a worthy celebration that evening.

 

Following on from Carmarthen Harriers I joined Swansea Harriers in 1995 after moving there with work. I swiftly integrated with the club and enjoyed many memorable moments not least qualifying and representing the club in the AAA 12 stage relay in 1998 and in the European Club half marathon championships in 1999. I recall Jason Price (Llanelli AC) and me having a run off in the Carmarthen Mayors race in 1998 for the final spot in the 12 stage team in 1998. I just about scraped into the team but both of us eventually ran in Sutton Park due to a withdrawal. Swansea Harriersfinished 4^th that day.

 

 

 

4. You combined running with a very successful career as a vet. How did you manage to combine your training and competing whilst running a successful practice and looking after your family?

In those days (1980’s and 1990’s) on call duties 24 hours emergence cover) was a far bigger commitment than it is today. I was often working one night and one full weekend in three, occasionally one in two rota. This was challenging from a training perspective as these on call responsibilities were on top of a normal (long) working day.

 

It was a matter of fitting it in, often antisocial hours. This is where the support of a local club makes a big difference to help with motivation and hunger. I guess, where there is a will there is a way. My coach Mike Turner often repeated to go running even if it was only one mile. Keep the habit rather than break it!

 

In saying that I count myself lucky that I was able to achieve reasonable fitness (especially cross country) on 3 to 4 days propped training sessions per week Mike Turner always advise (in this order):

• A weekly long run of at least 1h45m
• A weekly interval session – his favourite was 6 x 5 minute  efforts
• A weekly tempo / fartlek run .

 

My job kept me fit given the physicality of being a farm and horse vet!

 

I took an active break from running in the period 2002 to 2009 from the time our second child was born. I took up coaching with Swansea Harriers during this time but kept fit with two or sometimes three runs per week but hardly competed. Running was re-ignited when my son stopped doing athletics in 2009 and I suddenly found myself running well enough to represent Welsh Masters once more.

 

5. Most of your success has come as a Master. You’ve been a permanent member of the Welsh Masters Team since turning 40? Why do you think you have been more successful as a Master than senior?

I turned 40 in 1999 celebrating with a first Welsh vest in the British Masters International cross country hosted in Bideford that November – running alongside you Bernie! This was swiftly followed by the Welsh Masters XC champs in Brecon in December. That was probable my best race in the period 1999 to 2002 running away from a top quality field to win the race ahead of Chris Maddocks in second and you third.

 

At this time I was a member of Swansea Harriers since moving there in 1995 and it also coincided with a particularly strong squad in the younger Masters age category (40 years and over for men in those days). We won the team cross country championship and cross country relay championships in 2000 and 2001, and the 8 stage relay champs in Sutton Park in 2001. The relay win was a serious triumph in a hotly contested race.

 

                                     Ifan with his original coach and mentor Dic Evans at Bideford

 

Individually from 1999 to 2024 I won considerable Welsh Championships in cross country, trail running, road running, track and relays. I won’t list them here but will highlight British successes:

• 2000 and 2001 : BMAF XC champs team gold medal
• 2000 and 2001 : BMAF XC relay gold
• 2001: BMAF Road Relay Team champs and 10k road race team gold
• 2010: BMAF 3000m  Steeplechase silver
• 2014: BMSF XC international, Nottingham bronze M55
• 2015: BMAF individual gold in M55 category, Corwen
• 2016: BMAF XC champs individual silver, Bath. M55
• 2017: BMAF XC International, Derry. Individual bronze. M55
• 2018: BMAF XC Champs, Forres, Inverness Individual silver M55
• 2019: BMAF XC Champs, Belfast. Swansea Harriers team bronze M55
• 2020: BMAF XC Champs, Corwen. Individual silver and team gold M60
• 2021: BMAF individual gold in trail running (Gravesend), half marathon (Redhill) and 10 miles (Lytchett Minster). Individual silver in 5k and 10k (Gravesend) champs M60.
• 2022: BMAF XC Champs, Tonbridge. Individual gold M60.
• 2023: BMAF XC International Glasgow, individual silver and teamsilver. BMAF trail running champs individual gold. M60
• 2024: BMAF XC champs Corwen, individual bronze – M60.  BMAF trail running champs, Gravesend, Individual gold – M60. BMAF XC international Belfast – individual gold M65
• 2024: WMA World Masters Marathon champs Bucharest. Individual gold and team gold (GB) M65
• 2025: BMAF XC Champs Glasgow and half marathonPaddock wood. Individual golds M65.

    Ifan leading at the start of the BMAF Cross Country International in Belfast in 2024, which he won

 

6. You turned 65 on 13^th October 2024 and on your birthday you not only won the World Masters marathon championship, but broke a long standing British M65 marathon record. Tell us about that day.

Bucharest hosted the 2024 World Masters Association Marathon Championships. The day started auspiciously with a less than ideal breakfast pack supplied by the Concorde hotel where I was staying. They supplied an early morning breakfast pack at 5-45am (race started 9am) which included a thick sandwich with American sized portions of ham and cheese along with a fresh apple and biscuits I couldn’t tolerate. Unfortunately, the back-up Danish pastries purchased in Carrefour the day beofre were inedible (should have done a taste test after buying!).  Therefore the pre race meal was a ham and cheese sandwich!

A bright sunny morning. I remember cursing on the start line for not wearing a cap. I’d studied the course map in advance. It was an interesting course which was almost a series of out and back sections from the vicinity of the race start in the shadow of the Parliament building, a grand building which we later toured. I had a race, feeding and hydration plan which I adhered to. The target was to maintain a 6m30s pace. As usual the start was chaotic as we battle to find space and rhythm whilst avoiding an over zealous pace. I was determined not to run faster than planned.

 

By the time we got to two miles I slowed down as the group I was in was operating at 6m15s pace. I later overtook al these runners during the latter stages. I took an energy supplement every 10km to maintain blood sugar levels and water every 5km. After two miles I ran the rest of the race on my own but slowly working my way through the field from around 5 miles. There was a monotonous section in the middle of the race but had no problem retaining a rhythm. The key point of the race were miles 18 to 22 when my energy levels didn’t drop. Indeed my heart rate dropped in the last four miles indicating there was more in the legs.

 

I “knew” the race was won at 22 miles when I realised that a sub 2h 50m was on the cards. I wasn’t 100% of this but couldn’t imagine another 65yo running faster than this pace. Nevertheless, I stuck to plan and “cruised” in to record 2h49m14s to take the VM65-59 individual gold medal by over 11 minutes and winning team gold along two other GB runners.

 

Significant effort had gone into the training for and execution of this race. I was fuelled by some self doubt due to several injury niggles but also by bad experiences in the previous four marathons of which two were DNF (New York 2022, London 2024) , one where I crashed in the last 4 miles (London 2023)and one did not start due to illness in the lead up week (Valencia 2023).

Of course, I was ecstatic with the result and the icing on the cake to set a new British age category record that had stood since 1990.  The race itself had gone to plan. The next challenge is to repat the success with the same strategy!

 

.

World Masters M65 Champion Bucharest

 

7. You also did the Comrades marathon in 2024. Tell us about that experience

The Comrades marathon was an unforgettable experience. It had been on my bucket list for a very long time.  It’s got the X factor that I haven’t experienced in any other big race events. The Comrades is further than a marathon – in fact it’s 54 miles! South Africa is buzzing during the week of the race. 2024 was an “up-run” starting in Durban by the Indian Ocean and finishing in Pietermaritzburg which is over 800m above sea level! First and foremost, I was glad to get to the start line in a fit state with nil health, injury or muscle niggles. This was going to be over twice as far as I’d ever raced before.

 

Race morning was amazing. Hotel staff were in to serve a full breakfast at 2:30am. The drive to the start area an hour before the start. We were lodged in our respective starting pens by 5am for race start at 5:30 am – in the dark.

 

What an experience to be singing the South African national anthem alongside 20,000 other runners. This was followed bysinging Shosholoza which is a mix of Zulu and Ndebele words. Ten Chariots of Fire music followed by the cockerel before a boom starts the race. A moment to make your hair stand on end. There was roadside support along virtually the whole 54 miles of the course. The finish was equally stunning. It really was a special day.

 

I started well, focusing on a slow pace. Running nearly two minutes slower than marathon pace isn’t easy when the adrenaline is pumping at the start. I went through the marathon split in 3h36 m feeling easy. Hit the wall at 32 miles and really struggled through to mile 47, walking frequently, even on some of the downhill. However, I rallied in the last 4 miles getting down to 7 min/mile and faster in the latter stages to finish line in a time of 8h3m.  I had a fair bit in the tank at this point. My legs were feeling strong. Other aspects went well. The hydration plan worked, kit was fine (no chafing), shoes were ok (although I should have laced them up more firmly) and felt my training programme in the 6 weeks leading up to the race was good preparation. I went into the race with a plan to finish in 8hrs, or 7h30m if things went well, or 8h30 if not so well.  In the event I achieved the goal with a finish time of 8h3m36s to finish 10^th in the VM60+ age category and the first non-native South African.

 

This was a once in a lifetime special experience, never to be forgotten. Except, I’m going back in 2025! This time to run the down course in the opposite direction with the aim of winning a back to back medal for two consecutive finishes and to improve on last year.

 

8. You’ve been running and competing at a high standard for a long time. What do you put your longevity down to and what advice do you have for others?

I would never have second guessed at the age of 14 that I would continue to be training and racing at the age of 65!

 

There is no secret formula. At my age, the biggest challenge is making it to the start line reasonably in one piece! There is an element of luck in that I’m fortunate to be in good health not being on medication or suffering from illness - this could change anytime!  I’m also lucky that my joints are behaving themselves – most of the time. 

 

I won’t go into detail here as space is limited, but I believe success at my age starts with being healthy and looking after the body –physically, physiologically and metabolically. There is a need to be more focused on lifestyle, diet, nutrition and physical fitness including strength work outs. Not forgetting mindfulness, recovery and sleep!

 

As a “younger” athlete focus was solely on running and one could get away with a student lifestyle or less than ideal diet. But this change with age. For example, protein is important as we grow older. We all losemuscle mass and therefore need to work on strength. Mobility reduces whilst tendons and ligaments seem to stiffen. Therefore, need to also focus on non running activities to optimise health, strength and conditioning.

 

9. I understand that you’re a qualified coach under the Lydiard Foundation. Tell us about why you chose to do that and the benefits?

The lockdown period in 2002 offered the opportunity to reflect on my approach to training and, given my age, consideration of lifestyle, diet, nutrition strategies. In my teenage years I was particularly inspired by the Brendan Foster biography especially his journey from student to world class athlete. I was also inspired by the Jim Ryun Story. However, it was “Running with Lydiard” that had the most impact. This book of running by Arthur Lydiard, the legendary New Zealand coach offered a blueprint for aspiring endurance runners.

 

It was therefore an easy choice in 2002 to embark on the Lydiard Foundation coaching coursed led by Lorraine Moller and Collin Lancaster. I completed levels 1, 2 and 3 over a two year period attending many webinars present by world class coaches, athletes, medics. The course on metabolism and nutrition was particularly enlightening explainingthe science behind aerobic training, the role of fat as a fuel and building resilience.

 

The course reinforced the value of the Lydiard Pyramid starting with a strongbase of aerobic conditioning running, to the hill phase, the interval/speed phase to transition and finally racing phase. Lockdown offered a further opportunity to put the principles into practice. This led to an uninterrupted phase of training and racing that kept me injury free for two and a half years. I completed the full Lydiard Pyramid in spring 2021 leading to an unprecedented year in terms of performances including three sub 17 minute 5k and two sub 77 minute half marathons.

 

Ifan has been proud member of Swansea Harriers since 1995, helping the club to win medals at many British Championships.

 

10. What’s typical training for you now?

The main difference is 2x daily training in the mid 1980’s and more focus on general fitness, strength and diet:

1. Mileageisn’t much less on 1x daily or 6x weekly running. I generally have one day off (but not always) on a Monday, doingcircuit training / mobility/ strength instead.
2. I try and counteract loss of muscle mass (sarcopenia), loss of speed and reduced mobilitywhich develop with ageing!
3. I averaged 62 miles per week over 52 weeks in 2021 which coincided with my age at 62yo!
4. I go to the local gym/ health club 1x per week for a long sauna for its beneficial effects to support running training.
5. I have a one hour deep tissue massage 1x per week. This has improved muscle conditioning and is great for treating muscle, ligament, tendon and joint niggles.
6. Adapted my diet.
7. Regularly monitor health metrics through testing.

 

11. Tell us about some of your pb’s

Previously described some of these in response to earlier questions.

 

If I were to choose one race, it would be the Bucharest marathon in October 2024 for the reason of putting I considerable effort in preparation and planning to avoid issues experienced in previous marathons. It was most satisfying the race went exactly to plan.

 

12. You’ve achieved a lot through your running career. You’ve won Welsh, British and now World titles. But what performances have given you the most satisfaction?

These have already been described. However, if I was to make a list they would be:

1. Winning my first Cambridge Blue in cross country running in 1982
2. My first Welsh representative vest in cross country running in 1985
3. Captaining Cambridge University in the Varsity cross country race in 1986
4. Winning the Welsh Masters cross country championships outright in 1999.
5. Winning the British Masters 8 stage relay championships as a member of the Swansea Harriers team in 2001.
6. Wining my first British Masters cross country championships in 55-59 category in Ruthin in 2015.
7. Bucharest marathon October 2024
8. Winning the British Masters Cross country international race MV65-69 in Belfast November 2024.

 

13. And what have been your biggest disappointments?

Looking back there have been highs and lows. There are always disappointments but there’s little benefit in dwelling on them to avoid a negative mindset.  I try and treatdisappointments as a learning experience, to be better prepared the next time.

 

14. Comments on:

1. Running for Swansea Harriers

Through out my career I’ve tended to join a club that is local to where I live. Therefore, it didn’t take long for me to move from Carmarthen Harreris to Swansea Harriers when I moved here in 1995.

 

Swansea Harriers is a big club with over 500 members catering for athlete across all age spectrums and disciplines. The club has an awesome reputation which has led to winning the UK athletics club of the year on two occasions.

 

The club has always maintained a strong senior men’s squad and Masters athletes with notable national and international achievements by individuals and teams including world titles and world lead time across several age categories. Proud to be associated with the club.

 

 

2. Running for Wales

Wearing the red vest of Wales and representing the Red Dragon signifies my strong connection to Welsh national identity and pride. Say no more.

 

3. Masters Running

As Masters runners we’re so fortunate of the opportunities to compete on  level playing field against our peers. Running is a sport for life. Despite slightly dwindling numbers as we advance up the age categorise there is no diminishment in the standard of competition or the drive and enthusiasm of those who compete in the advance age categories.

 

It's also heartening that Masters athletes are enjoying wider recognition for their achievements. In my case it was a moment of huge pride to win the Swansea Harriers male athlete of the year award for 2024 at their annual awards ceremony last month.

                 Runner-up Swansea Sports Person of the Year at 65 years young!

 

It was a great surprise to be shortlisted for the Swansea Sports Person of the Year award this April. The award ceremony was held in a packed at the Brangwyn Hall in Swansea. On the evening I finished joint runner up. It was a most humbling experience given the calibre of the other nominees but, most of all, it was fantastic that the judges recognised the performances of a 65yo!

 

15. Any other comments

Thank you for the opportunity to contribute to this blog.

 

A big thank you to Ifan Lloyd for answering my questions in such depth. It gives a great insight to why he has achieved so much during his running career, with much more still to come.

Bernie Jones