45-years guy trying PR after 10 year break from running

I'm trying the same thing at 40 following a decade plus break for the same reasons as you.

I want to go sub 5 for the mile. I've no idea how feasible it is, though there are several 40+ runners who have done it.

Good luck!

You guys need The Magic Wizard to help you out, And you don`t have to put on more mpw. :)

In my mid-40s I ran 55/2:06/4:20/16:36; all except the 5K were lifetime PRs, so yes, it can be done. It took a ton of work and dedication, and it is a lot easier if you have motivated people to train with, and yes a coach if you find a good one (I was self-coached but coached others to high success). Build very gradually and be ever alert for injuries. Make sure your diet is on point, cut out the junk. I was and still am always 5-8% bodyfat, and did a ton of gym work and rock climbing.

What kind of gym work? I tend to get very easily extra weight from the gym, but I think it will be absolutely necessary, at least to do some core work.

Oldman45 wrote:

What kind of gym work? I tend to get very easily extra weight from the gym, but I think it will be absolutely necessary, at least to do some core work.

Mostly rock climbing, but also climbing gymnastics and pullups, dips, throwing large rocks around, lifting heavy stuff. So mostly body movement, didn't add any mass. Added a lot of strides, hills of every type, variety of tempos and so forth.

How did rock climbing help you with running? My experience is that it eats up alot of time (gym climbing).

You can dooo it! I find once you get into it its just a matter of how much time you have to train. 120km a week goal takes time.

Like every day to run, for me (40 something) running 3 hours everyday more and less gets me into that range.

But thats only on more flat stuff as mostly I run trails. I kinda don't like the miles a week thing for that, trail hours are heavy cardio. Then stretching, strengthening, how the hell does anyone have a life beyond this to support this.

What every you do mix it up a lot, as you get older repetitive injuries need to be avoided.

Time is not concern to me, in my current life situation I can train.

My concern is body changes from 35 -> 45 years. I guess I just need to see for myself how it goes.

I'm more fast type runner, so this time I try to approach my training from speed and strength, and of course develop endurance as well. When I was younger, I didn't care much about speed and strength, I just did endurance (which I really suck in, tbh). I thought what the hell, why bother training something I'm naturally more gifted. That was mistake.

So now I'm Lydiard-style basic training phase that looks something like this:

Mon: easy 30-60

Tue: M: easy 30-60, E: tempo 20-30 min

Wed: easy 60-120 (1-2 runs)

Thu: M: speed/strength, E: easy

Fri: as Wed

Sat: as Thu

Sun: long run 90-120

I've run about 5 months since my long break and feel my body is now starting to get in the training.

Oldman45 wrote:

So now I'm Lydiard-style basic training phase that looks something like this:

Mon: easy 30-60

Tue: M: easy 30-60, E: tempo 20-30 min

Wed: easy 60-120 (1-2 runs)

Thu: M: speed/strength, E: easy

Fri: as Wed

Sat: as Thu

Sun: long run 90-120

I've run about 5 months since my long break and feel my body is now starting to get in the training.

Your weekly setup looks good. Run every day/most days, a weekly tempo and some soeed/strength, nice volume but without over cooking it.

The great unknown is the extent to which age-related changes will be the limiting factor. I guess this could happen in two ways 1) you will just be slower at 45 than 35 or 2) injury/overuse will be more of a factor than at a younger age.

If 2) isn't in play with your current training, stick with it as it looks good.

SUPERIOR COACH JS wrote:

You guys need The Magic Wizard to help you out, And you don`t have to put on more mpw. :)

LOL, how does it feel to be mostly ignored? Anyone calling themselves that is surely an insecure person looking for attention and praise. LOL!

Flying Circus wrote:

In my mid-40s I ran 55/2:06/4:20/16:36; all except the 5K were lifetime PRs, so yes, it can be done. It took a ton of work and dedication, and it is a lot easier if you have motivated people to train with, and yes a coach if you find a good one (I was self-coached but coached others to high success). Build very gradually and be ever alert for injuries. Make sure your diet is on point, cut out the junk. I was and still am always 5-8% bodyfat, and did a ton of gym work and rock climbing.

Wow, nice times! I was also thinking about 4.20ish 1500, in maybe few years of solid training. Back then when I ran 4.26, I did it basically without any specific training and was surprised on how well it went compared to longer distances which I was training for. That's why I feel a bit optimistic here, and and want to target specifically for 1500, and maybe 5k (and 800).

I'm still not very lean, something like 15% bodyfat, I've always been like that, and that's also something I want to address. I've been told it hard, almost impossible for guys over 40 to get down to 10%.

So with all these things compensating (lower bodyfat, smarter training) I hope to PR.