Getting ready to turn 60, and setting a goal to break 5 minutes in the Mile.

uh huh wrote:

seattle prattle wrote:

yeah, my advice would be to research age-grading.

From my experience, maybe I could do the age-graded equivalent of a 20 year old's 5 minute mile, but I certainly couldn't get anywhere near that now.

A quick check of the age graded calculator shows that a 5 minute mile for a 60 y.o. male would place you out of the Regional Class, out of the National Class, and well into the World Class of runners. In fact, it yields an age-performance level of 92.25%.

That would be insanely good. To be anywhere near that level, I would very much to like to hear how someone does it.

You guys are going way overboard with the hyperbole.

Sub 5 @60 is far below Tommy Hughes level of fitness.

If you really brought together the 100 best 60 year olds in the World 4.30 Mile would be the standard.

Tommy could easily get into the 4:30s, I wonder if he has any interest in setting the age group world record.

Ex-Master runner here. You sir, are either very, very good, or toying with us. In the last 10 years only two Americans 60 or older have broken 5:00 for the mile. Tom Bernhard, 5:59 and the legendary Nolan Shaheed--4:53 at age 62. (At 60, he only managed 5 minutes and change.)

I'll assume you are very, very good. Here's my experience, then: I started running at 48. Low mileage--15-25 miles a week. Occasionally, some old HS interval workouts. Throughout my 50's I kept trying to meet the US Masters T&F All-American standards, but kept coming up short. e.g. 2:18/5:14 at age 51. At 60, I decided to pull out all the stops. I still kept the mileage low--prob about 20 a week, but got hold of Jack Daniels Running Formula book and used that as my guide. (I modified the workouts due to age, but I followed it fairly closely.) Living in Eugene, I had access to excellent PTs--who worked a lot with runners. More importantly, I had a great massage therapist--former head therapist for the NIKE track and field athletes. (Avoiding injuries is critical.) With Daniels plan, and great therapists I was able to meet the All-Amer standards in the 400, 800, and mile. (In my case, a measly 5:55 mile). And of course a lot of stretching and core work.

Haven't run since then, but wondering if I could meet the standard--sub-10--for the mile at the ripe age of 71.

Good luck to you!

uh huh wrote:

You guys are going way overboard with the hyperbole.

Sub 5 @60 is far below Tommy Hughes level of fitness.

If you really brought together the 100 best 60 year olds in the World 4.30 Mile would be the standard.

No. Way. In. Hell. A lot of 60 year-olds do compete, and they aren't running 4:30 for the mile. Also, marathons are a lot easier for the older athletes than the Mile.

A sub-5 mile is harder at 60 than a sub-4 mile is for an open male.

Sub-5 @ 60. Blimey?! I'm gunning for sub-5 @ 50 and even that is a pretty 'impressive' goal. I did 5:07 earlier in the year as part of a broader range of TTs and have now been focusing solely on middle distance training. Have done sub-5 on a well calibrated treadmill (during lockdown here in Oz) and hope to go sub-5 on the track before the end of the year (lack of lockdown willing).

Good luck!

Training wise, I've been doing 4 low HR sessions a week totaling about 40k and then twice a week doing speed sessions targeting the sub-5 pace needed as either 8-10 x 200, 6-8 x 400 and even 3-4 x 800m repeats. Before the intervals doing about 8-10 minutes of threshold running to get legs prepared for that last third of the TT, i.e. holding 3:05 K pace when tired. Lots of variations on that basic theme with fartleks, ON/OFFs etc but making sure it's at least a mile at that pace each session. Monday's completely off.

I think it is doable at 60 with years of good endurance training in the tank. Staying healthy is key. Avoid top end speed sessions. Focus on getting efficient at 74 sec laps. Cross train for extra volume max , 50+60 miles a week of running.

Just 4 fun lets post our ages and most recent mile best .

55 y o male 5.19 with only runs at 8+10 min miles daily 45 miles a week plus another 4 hours x training weekly.

No. Way. In. Hell. A lot of 60 year-olds do compete, and they aren't running 4:30 for the mile. Also, marathons are a lot easier for the older athletes than the Mile.

A sub-5 mile is harder at 60 than a sub-4 mile is for an open male.

+1.

The shorter the race, the quicker the pace, and greater chance for injury. There's a reason John Walker and Steve Scott failed to break 4 at 40. (Achilles tendon)

Webbster wrote:

uh huh wrote:

You guys are going way overboard with the hyperbole.

Sub 5 @60 is far below Tommy Hughes level of fitness.

If you really brought together the 100 best 60 year olds in the World 4.30 Mile would be the standard.

Tommy could easily get into the 4:30s, I wonder if he has any interest in setting the age group world record.

That fellow is absolutely amazing, and no disrespect, as he is obviously an aerobic beast, but does he have the strength and speed to do that? I could certainly see him challenging the 4:49 age group wr, but sub 4:40 is a big ask.

You must be fast wrote:

A time that that would likely mean you could win the 1500 meter USATF 60-64 age group at Master's nationals (assuming you are from the USA)

http://live.finishtiming.com/meets/202100259/events/331/Final

Kudos if you are that fit but do you really fancy yourself as potentially the fastest 60+ miler in the nation?

Winning the USATF masters race and being the fastest in the nation are two wildly different things.

7/10 troll thread.

Got lots of hits, and didn't even bother replying again.

Jeff Albertson wrote:

You must be fast wrote:

A time that that would likely mean you could win the 1500 meter USATF 60-64 age group at Master's nationals (assuming you are from the USA)

http://live.finishtiming.com/meets/202100259/events/331/Final

Kudos if you are that fit but do you really fancy yourself as potentially the fastest 60+ miler in the nation?

Winning the USATF masters race and being the fastest in the nation are two wildly different things.

Second place in that race was a former World Champion Masters in the 800 meter. Although you are correct, doing either is extremely tough, excellent running.

I am 39 ran 5:28 last year and was happy with it ran 4:04 at 22 and 4:00 equivalent at 23. A heart condition put a hault to crazy training at 32. If you do it pass on the advice would like to see if I can get back there safely also.

You don't appreciate it when it is a jog and when it is long gone you miss it like a passed away loved one!!!

46 year-old here and just ran 4:31 feeling good.

1) focus on anaerobic intervals and lifting 2x per week

A ) 3 x 400 at 98% with big rest + 4 reps squats

B. ) 1200 meters at mile race pace + 6 x 1 min bike intervals + plyo fun

2) 2 mediums / longish run with smooth strides

3) the other days of the week recover or jog slow

4) every 4th week reduce interval intensity by 40%

Let it rip

Legacy or not wrote:

uh huh wrote:

You guys are going way overboard with the hyperbole.

Sub 5 @60 is far below Tommy Hughes level of fitness.

If you really brought together the 100 best 60 year olds in the World 4.30 Mile would be the standard.

No. Way. In. Hell. A lot of 60 year-olds do compete, and they aren't running 4:30 for the mile. Also, marathons are a lot easier for the older athletes than the Mile.

A sub-5 mile is harder at 60 than a sub-4 mile is for an open male.

Absolutely. Not even close.

It's about equivalent to a 4:00 mile, but given wear and tear and injuries, there are going to be very few 60-year-olds who can that.

So, not impossible, but would take a lot of natural talent, and good fortune with injury.

I did around the equivalent for 1500m when I was 53, and probably was fitter than that a couple of years later, but then got injured. I doubt if I could have held that level much longer anyway.

Now at 64, a 6:00 mile is hard work.

To run sub 5 at 60 I’d advise doing the same as you did to run 4.55 at 59. Otherwise forget it.