50 year old trying to run 4:30. Help!

the record is 4:25, i dunno if that's realistic..

but with the 8x4 workout, do you mean equal rest in between intervals? because i'd say that would be near-impossible unless you're in 4:30 shape to begin with. i'd suggest 2 minute rests.

the 12x200 workout you could probably do with equal rests if you want.

like a Billat 30-30 workout.

Start here:

http://petemagill.blogspot.com/2009/02/rich-burns-event-training-1500.html

but also read everything the blogger Pete Magill writes on the site as well.

FTIR wrote:

Start here:

He is looking for training suggestions, not drugs.

Thanks for the link, that could be helpful. I was also wondering about long intervals.. What's the longest interval I should try on the track at mile race pace? Would 800's be out of the question?

And yes, I was thinking about doing the 10 x 400 at race pace with equal rest. I bet it'll suck, but I'm afraid if the rests are too long I'll be wasting my time.

(I'm sorry but I have to write a negative sarcastic response)

Good luck and let us know in 6 months how you are progressing in rehab from your injury.

Ha! It's okay, I'd rather try.. and say that I tried, even if I don't. My father ran 50 miles on his 50th, and that makes me feel lazy.

Oldish guy needs some advice wrote:

Thanks for the link, that could be helpful. I was also wondering about long intervals.. What's the longest interval I should try on the track at mile race pace? Would 800's be out of the question?

And yes, I was thinking about doing the 10 x 400 at race pace with equal rest. I bet it'll suck, but I'm afraid if the rests are too long I'll be wasting my time.

10x400 at mile pace with equal rest is usually pretty hard for me to hit, usually I can get to 7 or 8 then I need a few extra seconds or my times start to slip. I'm more of an endurance guy than a speed guy though, and I'd bet pure 800-milers have no problem getting to 10 or even up to 12. Being 50 I'm guessing speed is not one of your strengths so just shoot for 8.

800s at mile race pace take alot more out of you than you would think and you'll need longer than equal recovery to do any substantial amount of them. You'll definatley want to do longer intervals like 800s and 1000s, but try doing them at around your 3k pace with equal recovery to maximize your VO2 max.

Trolly MacTrolster

Not quite 50 yet (47). But definitely consider myself to be a miler first still.

Don't do "mile" paced stuff until you are 3k - 5k strong first. If you are ready ~ work from 3k paced stuff on down towards your mile pace workout once you adjust. Like someone said earlier ~ 200's with or without the watch are ok as long as you aren't haggered out. 3-4 800's at pace are a good indicator when ready or time trial a 1000m.

Good luck in your quest ~

tony

My dad ran a 4:12 at age 53. So, I think it is possible you could run 4:30 if you are talented enough. Just train hard.

Good luck.

RunnerGal1982 wrote:

My dad ran a 4:12 at age 53. So, I think it is possible you could run 4:30 if you are talented enough. Just train hard.

Good luck.

That must be 1500 meters.

WAVA 2006 says 4:30 at 50 yrs = 3:56 age graded.

Truly a World Class Runner level.

There is also a large difference between 47 and 50. A lot can go wrong in those 3 years.

Men's outdoor records for the Mile

Men Outdoor 1 Mile

(Last update: 06 July 2009 )

Age group Mark Name Country Age Meet Date Meet Location

M 35 3:52.48 John Walker NZL 36 02.07.88

M 40 4:02.53 David Moorcroft GBR 40 19.06.93

M 45 4:16.09 Tony Young USA 46 31.05.08 Gresham

M 50 4:27.9 Nolan Shaheed USA 50 12.02.00

M 55 4:40.4 Jack Ryan AUS 55 15.12.77

M 60 4:54.07 Joop Ruter NED 60 01.08.93

M 65 4:56.4 Derek Turnbull NZL 65 29.02.92

M 70 5:23.58 Siem Herlaar NED 70 16.07.99

M 75 5:41.80 Ed Whitlock CAN 75 28.07.06 Windsor

M 80 7:09.60 Joseph King USA 82 02.08.08 Eugene

M 85 8:04.7 Josef Galia GER 87 04.09.85

M 90 10:30.9 Peter Brownbill AUS 90 18.06.08 Melbourne

M 95 14:48.2 Herb Kirk USA 95 06.10.90

I think that is unrealistic. What is your best 5K on a certified course this year?

If you could run a 15:30 5K then a 4:30 mile would be within reach.

Does FTIR stand for Fourier Transform Infrared?

Those mile figures really look of between 55 and 65 comparing it to the distance records and the sprints.

There is no doubt that if Yoshihisa Hosaka would step in the mile he would not only break the 60 + mile record but also the 55+ mile record. And i am pretty sure others could to.

My advice would thus be to lay in a decent foundation first and not to try it off of to much anaerobic work.

Focus on a 16 minute low 5000 meter first before you even begin thinking of that record and sprint work (anaerobic work). Advice from my dad don't do kilometer reps or mile reps at fast pace better leave them out. If you do them then do them at 8 km pace.

5 x 1 km at 3 km pace would be a recipe to injury.

Since you are a hard working man, best thing would be to get the 6 minute miles in with some 5'30" miels on the end three days a week maybe build it to 2 ten milers in 60 minutes and 1 5 miler in 27 minutes(obviously at your level the 3 hard days now would be more like 3 miles in 18 minutes just build on that, always build from the one in the next). This would set you up for a great 5 km just add some 300's - 200's in the mix and some really slow recovery runs. Think of 10 min/mile pace.

And lift weights!!!!!!! At this point of life a few pounds of muscle would help more then hurt you. Your engine could probably adapt better to it then if in the past.

Thanks for all of the replies! I do think it could be a reach, but I'll be trying.

And thanks kris, that's probably the best idea. I gotta get my endurance back. Though, 70 second laps sure feel easy.. one at a time. Ha!

Thanks again for the workout ideas

M 35

3:52.04

Marcus O'Sullivan

IRL

22.12.1961

Berlin

26.08.1997

M 40

4:02.53

David Moorcroft

GBR

10.40.1953

Belfast

19.06.1993

M 45

4:16.75

David Sirl

NZL

09.11.1943

Melbourne

06.12.1987

M 50

4:27.9

Nolan Shaheed

USA

18.07.1949

12.02.2000

M 55

4:40.4

Jack Ryan

AUS

1922

15.12.1977

M 60

4:54.07

Joop Ruter

NED

19.04.1933

01.08.1993

M 65

4:56.4

Derek Turnbull

NZL

05.12.1926

29.02.1992

M 70

5:23.58

Simon Herlaar

NED

28.06.1929

16.07.1999

M 75

5:41.80

Ed Whitlock

CAN

06.03.1931

Windsor

28.07.2006

M 80

7:08.83

Torsten Ståle

SWE

06.04.1917

Norrtälje

17.09.1997

M 85

8:04.7

Josef Galia

GER

20.02.1898

04.09.1985

M 90

13:43.6

Herb Kirk

USA

02.10.1895

18.08.1986

M 95

14:48.2

Herb Kirk

USA

02.10.1895

06.10.1990

In 1994, on the Harvard University indoor track, Eamonn became the first (and, as of April 2009, only) man over age 40 to run a sub-four-minute mile. He was 41 at the time.