Winter training Base miles 3X5mile runs @ 8 per-mile. Sat. workout starts with warm-up etc. then a 600 time run between 1:50 and 2:10 Rest 15 Min. Then 5-10 300"s @ 65-63-60-55-last one @ 54 and below. This is with a 3 Min.rest between each. Their are usually 3-4 of us on a sat. speed work-out. We have been training together for the last 15 years. Our ages range from 59-68. My fastest 300 at the end of a work-out this year 50.Steve H. ran 45 at the end of a work-out two weeks ago. He also placed second at Nationals last year at age 60. Dennis D. last year at age 67 ran a 67 flat 400. Now think about that for a second. At what age does one start running a 400 under his age in seconds? I bet fewer have acheived this than one would think. It is not an easy task.