Can I break 6:00 at 60?

think you need some gentle speed training, but yes, suspect you can

Thanks. What would you recommend?

maybe some 200s/300s 1-2 times weekly with a max 4 reps aiming for something in the under 35 range, especially as you get closer to your attempt

just be careful not to pull a hamstring

under 35 for the 200s and/or under 54 for the 300s

You hit 12x~350 at goal pace. You’re ready

The strength and speed are there. You got this.

Seems likely, assuming weather conditions cooperate. I did a couple of mile TTs at the start of the pandemic when a goal 5K was cancelled. Was 57 at the time & had been running 40-45 mpw but with only one session a week, sometimes a tempo like yours and sometimes 200s, 400s, or 1200s (not many). Ran a 5:45 solo and a 5:37 two weeks later chasing a faster friend. Good luck.

Thanks. Duly noted

I would be VERY careful with 200-300m repeats, IMHO it is not worth the injury risk. If you think that faster repeats will really benefit you, keep them very relaxed and don't go faster than 38 on the 200s and 60 on the 300s, that's already way faster than mile speed.
Honestly, if you can do 12x75s at faster than mile pace with 1 minute rest, you should be able to break 6 in your sleep.

Thanks for the vote of confidence!

I'll report back in a month

breaking 6:00 at age 60 is very impressive in my book. I'm 62 and since about 5 years ago every time I try to do intervals on the track at what should be appropriate paces, I get a calf or hamstring strain. Probably weight training would help me and you might want to try adding some weight training to prevent injury or whatever form of stretching is advocated these days. The workouts you're doing seem about right

I don’t think you can do it. I would expect a 6:11 or so. Still very good.

Mixed opinions here! All good. I will post my result at the end of January

Pointless , consider doing a 1200 TT 2 weeks out from goal race. Shoot for a sub 4:30. I use this to wake the f up. A twist to 1200 , go out way too hard say low 80s then hurt for a couple of laps still shooting for a sub 4:30. Six years ago when I too was 60 shooting for a sub 6 after years of not running. I went out low 80s and struggled to fun 4:30 but a few weeks later ran 5:51 for the mile Hayward Classic 2017. We hit 1209 at 4:28 so I ran a good last lap. Six years later I am still breaking 6 and still using this wake the f up workout.

I suggest that you do your actual speedwork under 10-15 sec per rep, i.e. around 50m on a flat track or less on a hill. Hill reps will build power and technique with little risk to your hamstrings. Get good at those, then transition to track sprints. Also do drills such as skipping, hopping, backwards running, high knees, butt kicks, bunny hops, etc. before doing speed work.

Treadmill hills and use the arm supports to reduce impact force like an alter g. I get the same issues on the track but the tm works well. Also the dragon fly spikes are easy on my lower legs. Uno mas I do a few 100 horozontal butt kicks every day. lay down on your belly I use a padded massage table and do 10x10 also old man nordic curls help.

OP here. Reporting back.

5:53 and felt like there was maybe a little left in the tank, but not much.

Thanks for the encouragement and advice on this

That 3 mile tempo would say to me almost certainly.

Do me and you a favour and go out and run 2 * 1k at 6:00 per mile twice in the next 4 weeks. You don't need to any other session and I promise you you'll be fine.

Oops. You're already there. Much congrats.

Seeing as it's only January you could have a crack at 5:30 as your overall yearly goal.