Breaking 60 for the quarter--slow person needs advice

You're getting lots of good training advice.

Here's some racing advice:

1. Plan to run a series of at least 3 - 4 track meets. This gives you a chance to establish a mark, then improve on it. Nothing trumps racing.

Also, don't be afraid of doubling. It's fun, and man it gets you fit. Try a 400 / 800 double, as the 400 usually comes first and you'll be fresh. The 3000 or 5000 tends to be last in a lot of meets, so you could also do a 400 / distance double. The 1500/mile and the 400 may be too close together in the event order for successful doubling. One last thing, try to get in on a 1600 relay. It's a different type of pressure and it's a lot of fun.

2. The 400 is too long to sprint. You know this, right? Give it about 85% for the first 300, relax and hit your rhythm. The final 100 is all out, yet within the relaxed rhythm you've established!

Good luck! I think you're good for something at least in the 58 plus range by your 3rd or 4th meet.

Caveat, I'm no expert... just a former 4:01.0 1500-meter man, who doubled back with a relay leg of 53.3.

Thanks Big Red... one of my biggest regrets is never getting in on a 4 x 4. It is my absolute favorite event to watch. I wish I would have run one.

I just don't know how I will find that many open track races around here, and frankly, I'm a bit embarrassed to go out and run a 400 at an open meet. I'll be the older looking guy clunking his way to a 59 or a 62, surrounded by high school guys opening their seasons in sub-55. The only open meet I know of within an hour of where I live is an indoor meet in Feb that high schoolers use as a tune up.

The open track meet scene is terrible. I'm worried that I'll be reduced to running around a track alone with a wristwatch timing myself, which will obviously not produce the same race adrenaline (and therefore time).

What do you mean by "interested?" If you are even close, you just became my new hero. Start a new thread (don't hijack this one) and let's get to work. Suggestions for title . . . "Pushing 60 and looking to break it." or "59 y/o looking to run 59." FWIW OP: Just go out and run as fast as you can for as long as you can. You're 30 for goodness sake! And you're not slow!

La Verdad wrote:

I am actually interested in running my age in the 400 (59) this summer. My best was 55 age 44. Maybe we can compare progress here. I am also at "zero" in terms of speed, as I have just been trail running the last few years. This week I did 20 x100 (mostly at modest pace) with 2-4 min rest just to feel the track again. Today I did 14 miles easy, lol.

The only way you should be doing track workouts at 30 is if you are running as a profession (or if you are coaching track). If you couldn't hit 60 in high school when you weighed less, ran more and had fewer responsibilities, it is highly unlikely that you would hit it at 30, but best of luck to you.

Work in some Build-ups. 150 meters, progressively getting faster and hitting high gear for about 30 meters approximately 80 meters in. Repeat 3-5 times. Rest for 5 minutes or so in between as it should tap your nervous system. Also, run in place with high knees for 30 seconds and over about 3 weeks increase to 60 seconds. This is good for mechanics and training your body to keep high knees throughout which will give you longer strides. Make sure your running mechanics are sound.