Safe Running Speed for Middle Aged Women

by Sara

I am a 46 yr old women. For the past 2 yrs, I had been on moderate walk/jog on treadmill for 3 km in 40 min (speed of jogging 6-7 km/hr). Now my target is to walk/jog 3km in 25 min.

Since a week, I have been running/jogging on treadmill for 3 km in 27 min. Is it safe for me?

May I know what are THE SAFE speed levels for running/jogging in 46 yr old women.

safe speed for 46-year-old woman

Answer by Dominique:
Hi there,

Thank you for reaching out and sharing your running aspirations. It's great to see your dedication to improving your time. Let's address your concerns and provide some guidance to ensure your safety while progressing towards your goal of completing a 3k in 25 minutes.

I'll break my answer down as follows:

1. Age is just a number
2. Listening to your body
3. Gradual progression
4. Introducing speed workouts
5. Consistency is key
6. Additional resources

Age is Just a Number

Firstly, it's important to remember that age is not a limiting factor when it comes to running. Many individuals in their 40s, 50s, and beyond have achieved incredible running feats. Examples include marathon legends and record-breakers who continue to excel well into their senior years. Your potential is not defined by your age; it's determined by your consistency and determination.

Listening to Your Body

safe running speed for middle aged women

When it comes to running safely, it's crucial to focus less on the time per kilometer or your age and more on how your body feels during the run. Pay attention to your breathing. If you find yourself gasping for breath or struggling to maintain the pace, it's a sign that you might be pushing too hard.

Adjust your speed to a level where you can comfortably hold a conversation if you had a running partner beside you.
This ensures your heart rate remains at a manageable level and minimizes the risk of overexertion.

Gradual Progression

You've already made significant progress, going from 40 minutes to 27 minutes for your 3K. To continue safely, consider focusing on gradually increasing your distance before aiming for faster times. Add a couple of minutes to your runs at a steady pace, allowing your body to adapt to longer distances. This approach builds endurance and sets a strong foundation for future improvements. Read more about building your endurance on the base running page.

Introducing Speed Workouts

safe running speed for middle aged women

Once you feel comfortable with the 3K distance, you can start incorporating speed workouts to work on increasing your pace.

Begin with short intervals, such as 6 sets of 30-second bursts at a slightly faster speed than your previous runs. For example, try running at an 8 min/km pace instead of a 9 min/km pace. These intervals will challenge your body and gradually improve your overall speed.

Also check out the fartlek workouts page for ideas on how to start incorporating speed into your training.

Consistency is Key

Consistency is vital in any running journey. Focus on making small increases in distance on some runs and gradual improvements in pace on others. Remember, you don't have to run at elite athlete speeds to achieve your personal best. Your progress will be unique to you and influenced by factors such as genetics, years of consistent training, and dedication.

safe speed for 46-year-old woman

Additional Resources

Explore the Beginner Running Tips section for more helpful advice on progressing your running journey. These resources provide valuable insights and strategies to help you continue improving.

Keep up the fantastic work and listen to your body every step of the way. With a consistent and gradual approach, you'll be amazed at how much further and faster you can run in the years to come.

Best of luck on your running journey!

Kind regards,

BRT Newsletter

Join in and write your own page! It's easy to do. How? Simply click here to return to Beginner Running Tips Q&A.

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. Heart Rate Monitor Training - The Zoladz Method

    Every running pace has its own heart rate zone. The heart rate monitor training zones according to Zoladz are explained in this section.

    Read more

  2. Yasso 800 :: The Marathon Pace Workout with a Twist

    The Yasso 800 is supposed to be a predictor of marathon performance. It is a marathon pace workout with a twist. Learn more about the Yasso 800 on this page.

    Read more

  3. Running for Weight Loss - Injured...

    I started a run-walk program 3 weeks ago to help me lose 80 lbs. I was up to running 3 min / walk 3 min 3 days a week on my treadmill. Last week after

    Read more

  4. What Can I Do To Improve My Half Marathon Time?

    I am a 53 yo male 5'11, 165lbs. I have been running for about 8 years. I have run 7 marathons and have never broken the 4hr mark even though all my

    Read more

  5. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

    If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

    Read more