Forums >General Running>older guy running
I am trying to get my 5k time down again. I am 48 yr old man. I'm at about 24:30 - would like to get down to 22ish. This is in South Louisiana and it's hot now. I run a long run of 6 miles. A couple 4 mile easy runs. A speed workout on the track which is total of about 4 miles. I run about 2.25 miles worth of actual faster paced running during this workout comprised of 400, 800, 1200 and 1 mile repeats - varying each week. Lately I have been running a 5k almost every weekend so I consider that my tempo workout. So a total of 5 days running. I have read that I should increase my mileage. Well, that is difficult. Just don't think I have that much more in me to go more than about the 23 or so mile that I am doing. On this schedule and current plan is getting down to the 22 minute time doable. Any suggestions? THANKS!!
Sounds like you already know the answer. If you want to get a little better at your bowling, you bowl a little more. If you want to really improve your golfing a lot, you golf a lot more.
If you want to improve your running, ________________________________________________.
an amazing likeness
Run lots, mostly easy, sometimes hard.
Oh, and 48 = old....hah!
Acceptable at a dance, invaluable in a shipwreck.
jfa
^ Good one ! ^
not bad for mile 25
They are correct, of course, which means your first challenge is a logistical one. In my case, getting enough miles means doing a lot of my runs at 5:30 am. If you're serious, you'll need to come up with a plan and make it work. Good luck!
Incrementally increase the time/miles you run per week until you're at about 40 mpw, then park there. Don't worry about workouts until you're logging 40 consistently. Throw in a little fastish stuff here and there in the meantime, but mostly just run easy. Throw in a 5k race every so often. You're building the machine. It's only a couple hours more spread over a week than what you're doing now, and it will reap huge dividends.
A list of my PRs in a misguided attempt to impress people that do not care.
All good advice here. Note, 6 miles is not enough to trigger long-run physiological adaptions that improve endurance. Try building up your long run to 90 minutes. Of course, 90 minute weekly long runs imply 3-4 hours of running in other workouts.
Old , Ugly and slow
If you need to lose weight, that will help.
I agree you need to run more, just add a few miles a week,
first race sept 1977 last race sept 2007
2019 goals 1000 miles , 190 pounds , deadlift 400 touch my toes
I ran a 22:4X 5K at age 59ish off a base of 2000 miles per year for several years. All easy runs, no speed work except for some 11 mile runs with the last 2 or 3 miles tempo.
Focus on the base miles, the 5K times will follow.
Thank you - I kind of thought, from back in my earlier days, that I needed a longer run than 6 miles.
Haha I don't feel old - but I guess I am trying to say I'm not 30 either, lol!!
Run lots, mostly easy, sometimes hard. Oh, and 48 = old....hah!
A YOUNG guy like you should have no problem eeking a little more speed....
SLOW DOWN for most of your miles...and run more days and more miles........
Simple for a youngster like you....
Champions are made when no one is watching
The heat will make longer runs more difficult to get done, so think about running twice a day once or twice a week.
kween
So I saw the OP from the 48-year-old. Where is the question from the "older guy"?
Nolite te bastardes carborundum.
nothing more to add except agreeing on slowing building up more miles for awhile & being consistent. If it is tough to do then slow down to whatever pace gets you more "time on your feet" & more miles.