hypothetical: Sub 6 @ 60 years

Sorry should clarify the distance is 1600, 4 laps around outdoor 400m track.

Like any other running goal, it is a question of talent and training. Right now at 65 I am in about 5:50 shape in the early part of starting up again after a post-XC season break. I hope to get below 5:35 shape by the Spring, and might be able to get into the mid-5:20s with a little good luck and some focused mile work. I am 5'8", 130lbs and run about 50 mpw now. On slightly less training I ran 5:05 in my late 40s and 5:19 in my mid-50s. 3 years is plenty of time to find out what you can do. You just need patience for a steady build up and a sensible training plan. Good luck with your goal.

Sub6@60 wrote:

What are the equivalent times for a masters runner of 60 years of age for 6:00, 6:30, 7:00, 7:30?

Do you think its possible to go from 8:30 off of a few miles walking everyday to sub 6:00? If not, what do you think is the fastest you can likely go.

If subject is currently 56 and has three and a half years (August 2018) to improve what kind of time should he shoot for?

Male, 185 pounds during the 8:30, 5'10-11. Currently about 10 pounds lighter, hoping to lose another 10. Athletic history around 6:00 in HS, some biking and walking since then.

Thanks

A sub 6 at 60 yo requires about sub 4:50 talent when you were in your prime.

If your best was 6 in HS, with good training, it's not likely that you can dip below 6 min at 60 yo. Sub 7 might be more reasonable. However, it's not impossible, so give it a go.

It will help a lot if you can get the weight below 165....

HS Training was something like two mile runs in XC for a 4K race. More sprint stuff in the spring when primarily a 400 runner (53 or 54 something). Ironic that the training was so wack when down the road was a historic program of the year.

Was also wondering about strength conditioning: after reading a lot about how older runners train it strikes me that many use strength regimes to stay healthy and prevent injury.

you should get to know age graded results - they are fascinating and let you compare your current times to your younger self...or to others, across any distance.

A 6 flat mile at age 60 is 77%.

at age 17, a 77% mile is 5:03. So competent but not great.

Here's a good interface with the tables:

http://www.usatf.org/statistics/calculators/agegrading/

as for lifting, yes, lift. Just doing body weight squats or the like can be very helpful. More for injury prevention than speed tho.

http://www.runnersworld.com/workouts/nikes-strength-workout-for-runners

sub6@60 wrote:

Was also wondering about strength conditioning: after reading a lot about how older runners train it strikes me that many use strength regimes to stay healthy and prevent injury.

At this point you should concentrate on GRADUALLY building up the miles and losing some weight. Strength training is a part of the mix for overall fitness but if you want to run sub 6, you gotta start running.