By Becki Hall

Training solo or in a group? A master athlete's guide to making the right choice for you.

For masters athletes, training choices are rarely straightforward. 

Life commitments, recovery needs, and the technical demands of events all influence how and where you train. 

Gary Piazzon knows this well. With decades of experience in athletics – starting as a runner in his teens and later transitioning to javelin throw – Gary has been involved in the sport for almost his whole life.

Now, after a couple of years away from serious training due to injuries, he’s navigating the challenges of balancing family, work, and training as a first-year masters athlete.

And with that comes a big decision: train on your own, at a time and place that suits you; or shuffle other life commitments around to fit in with a training group.

In this blog, Gary shares his perspective on training solo versus with other athletes, the pros and cons from a masters point of view, and practical tips for maintaining technique and motivation when training alone.

Different training modes: Gary's own personal experiences

When it comes to different training and coaching setups, Gary has pretty much tried them all: training with a traditional club group, training remotely by sending video clips to a coach after a session, doing live video call sessions with a coach, and training in small groups with event peers – so he’s well-versed in what works best for him.

“I definitely prefer training with a coach in person, just so you can get that instant feedback and make those adjustments there and then,” he says.

However, while Gary’s personal preference is clearly to train with a group and under the guidance of a coach, he fully recognises that there is often a discrepancy between the coaching setup that masters athletes would like to have and what they can access in reality.

This balance between preference and practicality naturally leads to the wider discussion of the pros and cons of solo versus group training. And Gary’s experience highlights that, while group sessions offer motivation, social support, and technical guidance, training alone provides unmatched flexibility, especially when juggling family commitments or irregular schedules.

For masters athletes, understanding these trade-offs can be key to designing a training plan that aligns with both their athletic goals and their lives outside the track or throwing circle.

The pros and cons of solo vs group training for masters athletes

When it comes to training, both solo and group approaches have their own unique advantages and challenges – especially for masters athletes.

Training with a group offers immediate benefits, which is why, for Gary, it’s his preferred mode of training – especially as a throws specialist. He highlights the value of coaching and feedback: “I definitely prefer training with a coach in person, just so you can get that instant feedback and make those adjustments there and then, rather than continuing to do the wrong thing”, he says. For technical events like throws, this instant correction is invaluable; subtle technique errors can quickly become ingrained if left unchecked.

Beyond coaching, Gary relishes the camaraderie and motivation that group training offers. “Although when it comes to competition you’re competing as an individual, a lot of the enjoyment from athletics – especially at a masters level – is about having the support of other people, and supporting them as well.

“So much of that happens in training. Plus, it’s easier to push yourself – there’s always an element of friendly rivalry and group competition which can help you get a few more centimetres out of each throw vs when you’re on your own”, he explains.

However, there are challenges with group training. Masters athletes often find that club sessions are multi-generational and multi-level, which can dilute coaching attention. “If you’re at a club night, you’re often training alongside an under-11 and a senior athlete and everything in between, with all different levels of ability. To really get any meaningful coaching can be a real struggle – and that’s not a criticism, it’s just what most clubs are having to deal with nowadays with fewer technical coaches on hand,” Gary explains.

Plus, scheduling can be tricky, with group sessions often taking place on weeknights and on weekend mornings – typically times when many masters athletes are either with family or working shifts.

Training on your own, by contrast, offers flexibility that can be crucial for masters athletes balancing busy lives – something Gary appreciates now more than ever as a new father. “Just being able to go out and throw on my own when I get some spare time, without having to plan around lots of other athletes and coaches, is hugely beneficial”, he says.

“That flexibility is a huge factor in enabling me to carry on training. Training on my own allows me to fit sessions around family, work, or recovery needs (sometimes I have to take rest days when I’d planned to train!), and gives me the freedom to focus on personal goals without competing for attention or time in a club setting”, he continues.

The importance of checking your own form during solo training

According to Gary, probably the most notable ‘con’ of training on your own is the lack of immediate feedback, which can quickly have a detrimental effect on a technical event

“Without a coach present, technical errors can go unnoticed very easily,” Gary begins. “So much of a technical event like throwing is based on feel – we can ‘feel’ if something isn’t right very quickly. And it only takes something to be a tiny bit ‘off’ to really feel wrong!”, he says.

“But, even though you can tell something isn’t quite right, when you’re working with millimetre precision in fractions of seconds, it can be almost impossible to correct if you haven’t got somebody there adjusting you straight away. And then you just go back and do exactly the same thing wrong again!”.

So, how can masters athletes training solo address technical issues? Gary’s advice is simple: video everything. “It’s so helpful to be able to go back and look at what you’re doing. In the moment, you can’t necessarily tell why a throw went wrong, or it might have felt right but actually was wrong.”

This is something Gary uses in all his sessions, and he balances the benefits of immediate visual feedback with maintaining the rhythm of his session based on what he’s working on. “Sometimes if there’s one specific thing I’m really trying to nail, I’ll go back and forth on the footage. I’ll do one drill or throw, then check the video, then go again.

“But if I’m not working on anything particular, I’ll do five or six throws, then take a short break to review what I’ve done as a bit of a sense check, and then I’ll spend more time later in the evening analysing frames in detail.”

Virtual coaching: the bridge between solo and coached sessions

For masters athletes who want to balance the benefits of flexible solo training with the feedback of a coach, virtual coaching sessions can be a game-changer.

The key benefit of virtual coaching is access – athletes can receive expert guidance regardless of location, which is especially valuable in niche events like the javelin or throws, where local coaching options may be limited. Video-based feedback also allows athletes to review their own performance from multiple angles, which can deepen understanding of technique and help track progress over time.

Virtual coaching can also complement solo training by providing accountability and structure. Even if a coach isn’t physically present, the knowledge that someone will review your session can motivate athletes to stay focused and consistent.

This is a form of training that Gary is now using more and more; he’s experimented with various remote approaches, from post-session video reviews to live video calls with coaches. “I’ve worked with some coaches remotely where I’ve videoed my sessions and sent them clips afterwards, and it can be helpful. I get a different perspective, and the feedback I really want, but the challenge at the time is that you’re doing a whole session, potentially doing the wrong thing, and it’s not until a few days later that you can correct it.”

If this is a mode of training that appeals to you, Gary has found that there is one crucial step that makes the process smoother for both him and the coach: setting expectations for feedback.

"I’ve found that the way to get real value out of these sessions is to set expectations in terms of what I'm looking for feedback on. I let the coach know what I was working on in the session – otherwise, there’s a risk they will analyse the wrong thing, which wastes their time and mine.

“Sometimes there will be something technically wrong, but it’s something that right now, I’m not too concerned about, so it’s a case of telling the coach to look at the one specific thing that I'm really bothered about in that instance”.

Gary has also trained on live video calls, allowing for immediate feedback: “I’ve done a couple of sessions where I’ve literally had a coach on a video call, which is a bit better for me because I can ask, ‘How was that?’, ‘Was that foot placement right?’, and get an immediate response and solution if something needs changing. But again, it’s still not quite the same as having somebody in person”, he admits.

Ultimately, while virtual coaching doesn’t completely replace in-person guidance, Gary feels that it can offer masters athletes a flexible and practical way to maintain technical standards, measure improvements, and receive expert input – especially when group sessions or local coaches aren’t accessible. It’s an accessible training method for anyone looking to balance technical development with the realities of life outside sport.

When solo training is a no-go

While training solo offers flexibility and independence, Gary emphasises that there are situations where training alone may not be ideal – particularly for master's athletes.

This is particularly pertinent for masters athletes tackling new or complex technical skills. “One of the best things about masters athletics is that people will often decide they want to try an event that they’ve never even really considered before – in fact, it’s highly encouraged! Plus, you have people entering the sport for the first time too, so there are lots of masters athletes that are ‘beginners’ in one way or another ”, explains Gary.

But without a coach or knowledgeable peer to guide them – either in person or virtually – there are two main issues with masters athletes tackling a technical event on their own as beginners.

One of the main concerns is safety. Technical events like the javelin, hammer, or shot put carry a higher risk of injury if performed incorrectly. Without immediate supervision, athletes may unknowingly reinforce poor technique, which can lead to hurting themselves.

And then there’s a risk of ingraining mistakes that will be harder to correct later. With technical events, it’s so important to get the basics right from day one.

So, this is the one time when Gary would absolutely advise against training on your own: “If you are new to the sport, there’s no substitute for having a physical coach – it’s the only way you’re going to get that solid foundation”, he says.

Context matters - make your training work for you

While solo training can be a powerful tool for masters athletes, it’s clear from Gary’s experience that context matters. Knowing when to train alone, when to seek guidance, and how to use available resources effectively can make all the difference.

But ultimately, the choice between solo and group training isn’t binary. Masters athletes often need to blend the two approaches, using group sessions when possible for technical guidance and social support, and solo sessions to maintain flexibility and consistency.

As Gary has found, the secret is to recognise the importance of balancing personal circumstances, technical needs, and the social benefits of athletics – so you can train smarter, stay motivated, and enjoy the sport at every stage of your masters journey.

About Becki Hall