5 Minute Mile at 45 Years Old

by Mike
(Virginia)


Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could easily run a 5 minute mile in practice without a huge effort. But that was 28 years ago. I'm probably 20 pounds heavier now than then - I'm 5'7 175 pounds now.

I would like to run a 5 minute mile in the next year or so. I doubt I could do much better than an 8 or 9 right now, since I haven't been running. Do you think this would be possible and if so, could you suggest an outline of a plan to get there? Thank you.

running tips
Answer by Dominique:
Hi there,
Thanks for your question about running a five minute mile.

Do I think it is possible?

I would not see why not.

It will be hard to do, but a lot is possible when you focus on a goal, do the required work for it and believe in yourself.

How to get there?

I would advise you to first get some "easy" running into your legs. With easy running, I mean running at a pace easy enough that you'd still be able to have a conversation with someone.

It would be great if over the course of a few months you could build this up to about five miles or so.

Read more in the link about building up your base

Once you have got a more solid base under your belt, you will be able to more easily hone in on your goal via speed sessions. Do intervals at, slightly above or slightly below goal pace.

To give yourself the best chances of success I'd also consider your weight. Every extra pound slows you down a little. Twenty extra pounds slow you down enough to stop you from obtaining your goals. You'll probably find that you'll lose some weight as you start running more and more, but do keep your diet in mind.

Also see the running for weight loss page, that talks more about running, diet and weight loss.

Hope this gives you some good ideas.
As a final suggestion, if you want a more detailed running plan, you can either get a good running training book like Daniels' Running Formula or get a customized running training plan via my coaching service.

Best of luck.
Kind regards,
Dominique

Return to 1 Mile Running Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Five Tips for Running the Mile

    Want to improve your mile time? Here are some tips for running the mile that should help make you faster.

    Read more

  2. What is The Best Way to Train for a Beginning Runner?

    I have been running for a little over a month. I seem to be in decent shape for a former smoker. I started with 2 miles per run, twice a week for the

    Read more

  3. Is Distance Running Bad For You?

    Hi, I'm Anne, a 45-year-old who has newly discovered my love for running. I started three months ago when I participated in a fun run during which

    Read more

  4. Beginner Running with Ankle Pain

    I am 48 years old and I started running a couple weeks ago. You know run, walk when needed type stuff. I have gone out about five times doing pretty

    Read more

  5. Can Only Run Three Consecutive Days

    I am a truck driver who works every Monday morning to Thursday evening on the road. I am either driving or sleeping on the road and my truck only

    Read more