Let's say you were to take a large sample of middle-aged guys in their mid to late forties who have no track experience but are of reasonably healthy weight. They aren't in any organized sports but do play an occasional game of frisbee, beach soccer, or hide and seek with the kids. If they trained consistently for a few years, how fast could they reasonably get? My guesses:
100 - 13.5 seconds
400 - 60 seconds
Mile - 6:00
5K - 20:00
Does that sound right?