Help for 55 year old runner

you just have to do the work, enjoy the work rather than just accomplishing a race target, and be patient.

If you do expect to get faster, you must train to run fast. You can't just run 8 minute miles and expect to be able to race much faster. Run all four paces....slow long runs, medium easy days, fast V02 max runs and all-out sprints, preferably up hills.

If you do all that, it will come.

I recommend following a training plan such as 'solving the 5k puzzle' or coogan's Personal Best Running. They will make sure you cover all your bases.

Main advice, don't race your former self. You will not win. See what you can do at this age. After 12 years off, I'm thinking 2 to 3 year build and you likely will see continuous improvement for the next 4 years although the age clock eventually will stagnate you.

You might consider the Norwegian singles method (there’s a massive thread that spawned a book by James Copeland). It manages intensity and seems to help folks build consistently while reasonably avoiding injury. ymmv.
You might also consider looking at age-grading. Getting absolutely slower sucks, but getting relatively faster can be great.

Good luck with whatever you do, and I hope running becomes a joy again and you remain injury free!

Think about how people's running form changes through the decades. You are likely weaker and less powerful (springy) than you were. Try adding a little basic strength training and an introductory progression of plyos.

I'm 55, and you'd better settle in for the long term. You can improve, but you have to work consistently. If you try to run the paces and do the workouts you remember, you will end up injured very quickly, and it will take you a lot longer to recover than you think.

You'll have to take a look at your diet. Running doesn't affect my weight until I get close to 50 mpw, and it takes me 5-6 months to build up to it.

You can't go hard from Day 1. Get used to very gradual increases in volume and pace. The other alternative is injury.

As Proftrain said, don't race your former self. The only way to get where you want to be is to be patient and enjoy the process. Running can be as fun in your 50s as your 40s, but you absolutely must avoid injury, because the recover times are brutal.

Well, get used to it, you are getting older.

Ran my whole adult life and I got a lot slower after 55. Of course that's different for anybody but not running for 12 years will not help.

Just do what you can and make sure you are not comparing yourself with your younger self.

How much are you running? Miles per week, long run, number of days?

Don't worry so much about power, would on efficiency. Losing that 10lbs would make a big difference, I think. In general though, I think you need to be patient and keep grinding. How long did it take to get to your previous level of fitness? I'm guessing longer than 7 months.

Patience is really gonna be important. I'm not quite a master, but at 32 I was running pretty good times (for my standards anyway). I took a few years off and when I got back I was in DISGUSTING SHAPE. We're talking barely being able to run a 9 minute mile without my legs feeling like they were on fire, and what used to be mile pace feeling like an uncontrolled, flailing sprint. It's just going to take some more time: be patient, consistent, and careful in how you progress your training.

I am same age. I had similar PRs in my early 40s.

I didn't take time off. I haven't gained weight.

But not running too fast anyway.

My observations...

1) It's easier to get overtrained.

2) You lose your fitness faster (when you take time off).

3) It takes longer to recover.....

So f#ck it....

But, what you going to do? Get fat and yell at the TV? Like the other old dudes.

If you squint (or run at night), it still feels like you are going fast!!!

And you might still win your age group at mid-size races.

loved this…. Laughed out loud “If you squint (or run at night), it still feels like you are going fast!!!”

I’m a bit younger, but I suggest doing most of your intense workouts uphill and on the treadmill if possible at 6%~8%. Also, like everyone says, lengthen the runway on your goals, be patient, and lose the weight. Rebuilding your engine will take time, but I think you can surprise yourself if you are able to make it 1-2 years.