SUB 5 at 50

I have a way of training that helps me to train for track races without a training partner. I have a heart rate monitor that will beep at preset times. If I run on a track, I can make it beep every 18 seconds to let me know if I am still on 70 pace at each 100m mark, for example. I did this kind of training and broke 5:00 yearly in my early 30s. Now I'm starting another comeback at 39 and I plan to do the same. I spray painted 100m marks for an 800m distance on a bike trail near my house.

Right now I'm training at a reasonable pace, but when I want to, for example, go from a 6:32 mile pace, to a 6:24 mile pace, all I have to do is change the beep intervals on my watch. I can keep increasing the pace for a particular workout once every 3-6 weeks as I gain fitness. My point: You can do it, with or without a training partner. There are tons of early open track meets here in CA if someone wants to race. Track clubs too.

I consider myself adequately self coached. Here's the plan I'm using this year: http://www.letsrun.com/forum/flat_read.php?thread=4294087. Right now I am on the 3rd week of Period 2. I probably won't be able to break 5 until May, so I'm not racing until then. USATF Masters West Region Champs are in June usually here. I encourage you all to look up your USATF Association's or Region's Master's Champs. Give it a try!

Grizzled Vet, wow that is impressive. I am happy for you that your body held up to 60 years old.

I was never really fast for the mile as I was a Marathon runner, but in my prime I could do 5 X 1 mile in the 4:55 range with a 2 minute rest.

Now at age 64, I do not think I can break 9 minutes for a mile.

Grizzled Vet wrote:

Two Sheds has it absolutely right. I managed under 5 up to and including age 60. The most difficult factors are to have a coach who will specifically train you for the mile and then persuading someone younger, male or female that they want to go under 5 as well. Without that the other factors will not come into play.

4:xx is impressive at age 60! I agree that training partners help. I can go alone if I have to, but find it feels easier in a group session. Today, a solo 4:57 (400 rest), 2:26 (200 rest), 2:25 (200 rest), 8x200 (100 rest) in 30-32 (depending on the wind). Felt pretty darn good. I know it is not fast in the grand scheme of things, but it felt like a good controlled effort for age 49.

Grizzled Vet wrote:

Two Sheds has it absolutely right. I managed under 5 up to and including age 60. The most difficult factors are to have a coach who will specifically train you for the mile and then persuading someone younger, male or female that they want to go under 5 as well. Without that the other factors will not come into play.

What's your mile/1500 PR?

GV, What nationality are you? Only two Americans M60 have ever run sub-4:38 for 1500, Nolan Shaheed being one of them; a third guy ran 4:59 for the mile this year. Rarified air.

http://www.mastersathletics.net/fileadmin/html/Rankings/All_Time/1500metresmen.htm

Many probably haven't run in masters race events, so are not ranked....definitely more than single digits, but less than triple digits...50-75 seems about right

Younger than Durt wrote:

http://mastersrankings.com/rankings.php?pevent=1500

METER RUN&sort=Asc&sex=Men&pseason=Outdoor&cyear=2011

From the same site, I counted 28 M50, M55, and M60 who ran 4:38 or better - which is the 1500m equivalent of the 5 minute mile.

So 50 might be a better guess?

These are the main factors. Training for middle distance over 50 requires a persistent but cautious approach. Pete Magill has written about a rationale approach for masters runners. Pete is also an example of a runner who is not ranked as a 50 year old miler but who could easily run a world class time. There are more runners who could do it than are ranked but probably less than 100.

The training approach is somewhat different than what worked in HS or college. You need to be creative. I use a combination of cross training, treadmill and trail running to stay healthy and fit. The most difficult part is doing quality track workouts alone which I never had to do when I was younger.

I agree that if one can control lifestyle changes that occur in middle age, it is possible for most to run times similar to junior year in HS (sub 4:40 for me now and then). Although it is much more challenging at this age to diet, find time to train and sleep enough while taking care of children, parents and a buisness.

I had no problems parking a mile under 5:00 up to age 44. Then I became a dad. No more sub fives after that, ha ha. Now, at 54, I'm looking at my mile again. Want to get fit and race. Stay cool and avoid injury. Should be fun.

For intervals, I'm thinking longer repeats, not too fast. Work up overall strength and don't risk injury by hammering at the classic 10 x 400 workout. I was surprised as a college freshman when my mile time improved a lot after running repeat mile intervals, training for cross country. I stepped on the track for an October time trial and knocked 9 seconds off my best. It was a revelation about strength training.

I ran sub-9:00 in HS, World Jr. XC team champion and 8th place individually, AA in college, 28:19, etc. etc., but few performances were as personally satisfying to me as running 4:50.19 for the mile at age 51. Most 50 year olds can't break 5:00 because they can't handle the training. Very few among my running cohort run or are able to run these days as Father Time is an abusive parent...

What about my sub 4 at in my first 50+ mile race. Of course the ever skeptical letsrun.comer"s will probably not even believe their eyes. http://pacificstriders.org/Coppermine/displayimage.php?album=28&pos=0

Just turned 55 and ramping up right now and considering a return to 800/mile. Some great feedback on this thread.

Didn't race 50-55 due to big injury scare after being consistent 2:10/4:40's in my 40's. I think I'll try the strength route, long intervals, hills and repeats off the track, sharpening carefully with drills and short stuff with full recovery on the track.

Agreed, good thread. I'm 50 in 2012, and dreaming of sub 5. I did 4:50 1500m this year, but I think I was capable of 4:45, and the training was quite modest compared to what I know I can do without major life adjustments. Back in the day I was 3:57 1500m. It's interesting to read about 50+ progressions and regressions, in order to compare and contrast. It's still a fascinating sport even for us older slower types. :)

At the 2011 NYRR 5th Ave Mile, just 7 50+ years old broke 5.00, and not all were Americans. The oldest to do so was 53. Winning time 4.40 by Conor O'Driscoll who also won the US Masters Champs.

3 of the 7 were out of state in this big-pull race so my guess is 20-25 50+ Americans can break 5.00.

Most of us focus on road race training so I think more could do it if they went the 1500/mile training route. When I was 49 I concentrated on track, but that experiment ended with a series of injuries. I am considering giving it another side, aiming for the 1500 and 5000 in 2012.As a more general proposition, I posted something written by John Kellogg about physical changes for 40+ runners, in which he concludes:

In summary: Masters need a wide variety of training procedures year-round in order to prevent injury, maintain a high max HR, keep hormone levels up, preserve capillary density, reduce boredom, and retain speed. The 40-and-up crowd appears to benefit most from an 8-12 week training cycle which features a 3-4 week stint of extremely hard training 2-3 times weekly (with particularly easy recovery days). Varying the running terrain is helpful, especially during a slower stage of training. Taking time off occasionally (or cross-training) can also be crucial to allow for optimal recovery. A healthy diet is essential as well in order to keep feeling young and to have a long, enjoyable running career.

http://runwestchester.wordpress.com/2010/06/27/speed-for-oldsters/

Kellogg's assertions might be right, and they might be wrong. Sounds logical, but where's the data supporting these and other training tips for old farts?

5:30 here at 50, 51 and 52. Seem to be stuck. If I could stay healthy I could drop, but that’s the problem in a nutshell. The track seems to make things go snap, crackle and pop. As for the number that could go under 5? I’d say 200 in the US.