Faster Minute Mile for 5K races

by Fernando

I'm 40 years old and I started to run consistently four months ego. My running time went from 9 minutes miles to 7:30 minute miles in a 5k. Is it realistic for me to think that I can achieve 6 minute miles at my age? what training would you recommend to me?
Thank you.

running tips
Answer by Dominique:
Hi there,
Thanks for your question about improving your 5k running time.

There are plenty of 40+ years old runners who can do 6 minute miles and faster.

So, yes it is possible.

You haven't provided a lot of background on your current running training, so I can't comment on how to alter your training.

Generally speaking, I would advise you to make sure you have got a good base first and foremost. You have only been running for four months and have already gotten a lot faster. Building a base takes years.

That's not meant to discourage you. If anything, it is a positive. It means that you can look forward to quite some improvement over the next few years if you play your cards right.

Building your base is generally done by covering miles without doing speedwork. Even 5k races are mostly aerobic, so you'd benefit a lot from improving your aerobic system (which is done via base running drills).

See, if you can build up your long run to 6-10 miles or so. When you can cover 10 miles comfortably, covering 5k at a fast pace is suddenly a lot easier!

After building up your base, add in some speedwork. You can do this via fartlek sessions or interval running.

It may take some time, in fact, take your time to get there. Keep up running consistently for four more months, eight more months, a year, etc and you'll hopefully find that you'll make improvements as you go along.

Enjoy the journey!

Kind regards,
P.S. As a last article to review: check out the increasing mileage safely page.

5k running tips

Join in and write your own page! It's easy to do. How? Simply click here to return to 5k Running Questions.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • 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. Half Marathon - Need 11 Minutes Improvement

    I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

    Read more

  2. 5 Minute Mile at 45 Years Old

    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

    Read more

  3. Sneezing after Running

    Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

    Read more

  4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

    Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

    Read more

  5. Want to Run a Half Marathon in Less Than Two Hours

    Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

    Read more