Running under 4:20 in the mile at age 41

Lagat ran 3:54 at 40

The optimal approach is what I'm looking for, just not sure what that is.

Not in a rush. Time to train is the one big tail wind I have. I'm working 10-15 hours per week for now. In terms of pushing my body, I can destroy myself on the bike and usually bounce back fairly quickly. Running may be completely different. Haven't had any biking related injuries ever, except from a few big crashes on downhill runs.

My bet is: no.

Aside from age, here are your three issues:

1. "Same weight" as high school is a bit deceptive - sure you might see the same number on the scale but where that weight is distributed and it's composition is probably completely different than yourself at 18-20yo. This makes a difference.

2. Cycling - I think this has minimal help to runners particularly at middle distances (unless it is being done as a supplement to a running regiment). As previously mentioned, you might have maintained/developed your cardio but you've more than likely crushed your form/speed (which is obviously vital for middle distances). When I see a competitive runner moving to the bike as replacement for running (aside from injury recovery) a few days a week, my first thought is "they're done with serious running". BTW, I don't think this is the case when runners add/replace running with swimming/aqua-jogging/elliptical/rowing. Something about riding a bike quickly (15-22mph) down the street while covering mass distances (30-50+ miles) at less-than-running-effort does something to the brain that reduces running enthusiasm (just my opinion).

3. Speed - again, age aside, unless you were an absolute speed-demon in high school (naturally in the mid 20s, low 50s), then that boat might have sailed. Speed declines as you age regardless: if you didn't start atop a mountain, you might already be at ground level.

Don't go to a track and try to rip a sub 60sec quarter. Go to the track and try to run a 64-65 and report back... you'll need to repeat that x4..!

Regardless, good luck - please prove me wrong!

-Krispy

I'd say my aerobic engine is a strength - at the same time mountain bike racing is grueling. On/off all out efforts. It seems your friend has a lot more running background as well. I didn't run the 800 much, I did double with a 4:20 and 1:58. Pretty sure 1:58 is my PR. Went 1:32 in the 1000m a few times.

*2:32 in the 1000m

I'm a fellow old guy who was never as fast as you (4:41 in HS), who also didn't take running too seriously following HS but then got back into it at 36-37. I am faster now than I was in HS across all distances from the mile and up.

I train more than I did in HS, more consistently (which I think is key), and smarter. I realize that I never topped out in my younger days which certainly has helped me set PRs now. Put me in the "it's not impossible" camp.

In my experience (currently age 60), I can run an equivalent age-graded time with training. So for you, a 4:17 mile for a 17 year old age-grades to 90.7%, which is equivalent to a 4:21.6 mile at age 41.

For me, I need to run at least 1 fast session per week (200s, 400s).

Your cycling, while impressive, won't translate to fast mile times without actual running.

I've used slightly modified versions of the following training program to hit my age-graded equivalent mile for the last 15 years.

Good luck! The mile is really fun as you get older!

http://www.masterstrack.com/saved/train/middlestiller.html

It seems possible to get back to HS performances over 40. I'm 44 and I'm currently running about ten seconds off my HS PR (4:36.) My focus isn't the mile, but I think I could get closer to that PR.

However, a 4:20 Masters Mile would put you in contention for being the National champion. The 2022 1500M 40-44 championship was only won in 4:18. I suspect in HS you were not National Champion caliber. I kind of doubt you will pick up running again and turn into one.

Good luck!

I'm 44 this April.

Never ran when younger.

Ran a bit at early 30's with pb of 18:43 5k and 5:03 for mile.

Started again 3 years ago on 20 miles a week or less and have stayed there.

I'm at 4:32 for mile. 16:09 5k. 52sec 400m.

This season my goal is to break 2:00 for 800m.

So, yes, I think you can do it. It will take time and consistency.

Also, I lost a lot of weight through this exercise.

wow this is world class talent to be honest. not running when you were younger, only ran 18:43 in early 30s, now starts running 20 miles a week when you were 41 and you run 4:32/52?!? That is absolutely insane. whats an average week of training for you look like. i'm on the cusp of 40 and want to break 4:40, best this year was 4.42. but i have been running most my life.

To Shiveman - i think you'll need to focus on base speed. its amazing how fast you lose turnover as you age if you don't use it.

best of luck, will enjoy following this....

Can you share what a typical training week looks like?

Thanks!

Well, make a test please how fast sprint speed you have today at 60 m, 100m and 200m and report. It will tell if you have a chance to a 4:20 mile.🧙‍♂️🇸🇪

Good luck, will definitely follow your progress. I'm in a kind of similar boat, ran 4:02 in college and haven't run except for some short stints since then. Trying to get back into it (32 years old now), no specifics goals but obviously sub 4 has always hung around in the back of my head. Still about 20-22 pounds over college race weight, but the pounds are starting to shed as I'm really dialing in on nutrition, consistent running, and consistent lifting. Absolutely no clue how much speed is left in the tank though, just been building up with easy mileage and some fartleks so far. Excited to see where things go from here.

Ok.

No long runs - no specific reason.

As much speed work as my legs can handle.

As I've dropped my 400 time, I get tired hamstrings really frequently.

If I have time, twice a day but usually only 30 mins each time with lots of walking.

At least twice a week I'll run 6:30 for 2k.

Then once a week reps of 650m - a lap of a place I run. 3/4 times at 1:50 each time.

Always have full recovery between reps. 3-10 mins - as much as I need.

Then every second week 4 *400 starting at 60 cutting down to 56.

Also 150m hills * 6 starting at 23 secs cutting down to 20 seconds.

Always full recovery which varies in length depending on how fresh I feel.

To the OP - allow yourself time - give yourself more than one year to give yourself the best chance.

thats really really impressive. 4 x 400 down to 56 is the most impressive. must have some natural speed.

An age grading table that I use equates a 4:21 at age 41 with a 4:01 for an 18 year old. So breaking 4:21 at age 41 would be a lot like breaking the 4 minute mile when you were younger.