It's possible, but unlikely. If you had started your quest three years ago and were regimented, you'd have a very good shot. Going from just cycling to sub 4:20 in one year is a big stretch. I'd say that you might reach out to Nick Willis for his miler method boot camp, but their website is down.
The last time I ran 4:20 was in a race with Nick Willis - he won in 4:10. Would be cool to get his take!
I also think 4.20 is optimistic, in order to break 4.20 you need to be cruising at 64s so really need to be capable of a sub 2 min 800 and sub 15 min 5k. If you start training at this time then the real benefits would be seen after two winters and one summer by which time you have ticked off another year of natural slowing down. I made sure i had a reasonable summer track season as a 39 year old to then springboard myself into the following season with plenty of training in the bank. I am guessing you are hoping to break 4.20 this coming summer with minimal build up hence my doubts.....
TW
The optimal approach is what I'm looking for, just not sure what that is.
I wish you luck with this. It's tricky but not impossible. Looking at the UK rankings there are only a few people that managed this last year. I know a couple of them and would say that consistency of training is one of the keys to their success. Many more might have been capable but are distracted by work, family life or usually injuries.
For me at 51 now, injuries, aches and pains make it difficult to get the training level for what I think my best performance could be at my age.
How hard you are able to push it without breaking down will be key. So getting the balance right with rest times is essential. If you are not in a rush then that would help.
Good luck
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.
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..!
I had a good friend who ran 4:24 and then for 4:23 in the mile at age 40. He also ran 157 800 I believe. Those races were in an early part of his first indoor season in quite awhile and if things had gone better I think he would have been very close to 4:20. He had not run track in several years but had stayed in good shape and ran a lot of open track races in his late 20s and early 30s.
In high school he was a 153 800m Runner and I believe ran mid 420s in the mile but was much more focused on the 800. I think he may have run a 151 800 relay split in college but did have a few injuries.
Late 20s /early 30s I believe he ran 153 again, and a lot of 155 156 races. But then took a break from the track for several years.
He weighed exactly the same when he was 40 as he did in high school and college if not less. He started doing a bit more miles to prepare for his mile races at age 40. He had a ot of speed. Stayed healthy at that time.
So it's possible to get close. But he was a different athlete than you. it seems you probably have a much bigger aerobic engine however as many others have pointed out you will have to work on your speed for sure. This guy was extremely good in the 800 over the different periods of his life: High School, college, age 30, age 40.
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.
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!
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.
I ran under 4:20 in high school, is it possible to replicate over 20 years later? I’m pretty much the same build, just haven’t done any running. I’m definitely going for it and have started documenting my journey on YouTube if anyone cares to follow. Any advice would be greatly appreciated as I’m starting from scratch.
I ran under 4:20 in high school, is it possible to replicate over 20 years later? I’m pretty much the same build, just haven’t done any running. I’m definitely going for it and have started documenting my journey on YouTube if anyone cares to follow. Any advice would be greatly appreciated as I’m starting from scratch.
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.
I ran under 4:20 in high school, is it possible to replicate over 20 years later? I’m pretty much the same build, just haven’t done any running. I’m definitely going for it and have started documenting my journey on YouTube if anyone cares to follow. Any advice would be greatly appreciated as I’m starting from scratch.
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.
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.