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Posted: 8/28/2020 12:44:53 PM EDT
I am 44.5 YO. 5'9". 175lb.
Trying to get back into running a bit after biking a lot. Not sure I want to get into long distance running, but more so have the ability to run a shorter distance fast. Last night I did 2.5 miles walking the last 1/4 mile and my pace was 10:52. What should I be targeting as for a pace given my age etc? I know the faster the better, but I am trying to set a realistic expectation. 
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Posted: 8/28/2020 1:14:03 PM EDT
[#1]
If you look at race results you will find that the winners in the upper age brackets are rarely as fast as those in the “prime” brackets (20-30 or so)...there’s just a lot fewer 60+ years olds running 10Ks, marathons, etc.
I take that to mean that one can still be pretty fast even when old. |
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Posted: 8/28/2020 1:52:32 PM EDT
[#2]
Is work more on just being better than you were yesterday and forget about what other people are doing.
Another tip you might not like but at your height you are pretty heavy and might want to drop weight before you really do much running so you don't get the getting back in shape injury. |
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Posted: 8/28/2020 1:54:53 PM EDT
[#3]
14.5-15 minute mile
5 mile per hour ruck pace with 45 pound dry. 72 push ups 75 sit ups |
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Posted: 8/28/2020 2:58:11 PM EDT
[#4]
Not a bad pace for a run walk. There is no ideal pace for everyone. You should be looking at heart rate and perceived exertion. I usually run mid length easy runs at 9 minute pace . 8 minute mile 10K race. a bit faster than that when I was your age and am most definitely not a natural runner. I am a middle of pack slower runner so take that for what it is worth.
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Posted: 8/28/2020 4:22:52 PM EDT
[#5]
Just watch you don’t exceed max HR.
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Posted: 8/28/2020 6:17:02 PM EDT
[#6]
Quote HistoryQuoted: If you look at race results you will find that the winners in the upper age brackets are rarely as fast as those in the “prime” brackets (20-30 or so)...there’s just a lot fewer 60+ years olds running 10Ks, marathons, etc. I take that to mean that one can still be pretty fast even when old. Yup. When I was in my mid 20s I ran a 3:40 marathon (nothing amazing, but not bad) and I got passed by dudes in their 50s...like...regularly... I'm not a natural runner. I'm a shitty runner. 5'9" and 205, and I ran a 7:50 mile the other day, and I pretty much never run. I think 7 minute time frame is totally doable for the average person. I'll be 40 next year. |
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Posted: 8/28/2020 7:11:56 PM EDT
[#7]
Getting to 9:00 should be pretty easy, if you run 4+ times per week.
You should be able to get to 8:00-8:30 without too much pain. It will probably take some time, though. Getting below that is do-able, but takes much more effort, and time is not on your side. I did a 7 minute mile at your age when I was helping my daughter train for middle school XC. I haven't been back down there in 10 years and don't expect to ever be again. I don't run enough for that, but I still jog 3 times per week usually at 10:00/mile. I'm 11 years older, an inch taller and the same weight. Edit to add: I have a friend, the same age as I am, who regularly runs sub 7:00 for 10Ks. He also does marathons and ironmans. He trains about 25 hours per week. |
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Posted: 8/28/2020 7:27:58 PM EDT
[#8]
Quote HistoryQuoted: Just watch you don’t exceed max HR. 
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Posted: 8/28/2020 7:30:15 PM EDT
[#9]
Quoted: I am 44.5 YO. 5'9". 175lb. Trying to get back into running a bit after biking a lot. Not sure I want to get into long distance running, but more so have the ability to run a shorter distance fast. Last night I did 2.5 miles walking the last 1/4 mile and my pace was 10:52. What should I be targeting as for a pace given my age etc? I know the faster the better, but I am trying to set a realistic expectation. Your training paces should be based on your fitness, nothing else. Not your age, height, weight, or sexual preference - just your current fitness. |
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Posted: 8/28/2020 7:38:39 PM EDT
[#10]
Quoted: I am 44.5 YO. 5'9". 175lb. Trying to get back into running a bit after biking a lot. Not sure I want to get into long distance running, but more so have the ability to run a shorter distance fast. Last night I did 2.5 miles walking the last 1/4 mile and my pace was 10:52. What should I be targeting as for a pace given my age etc? I know the faster the better, but I am trying to set a realistic expectation. PFT says 2mi just under 14 mins (~7/mi) is full points. I personally strive for PFT standards, but it's important to listen to your body. No good pushing yourself to some number if your knees start tearing up and you're out of commission for 8 weeks, or if you work your heart into a heart attack. |
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Posted: 8/29/2020 1:36:49 PM EDT
[#11]
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Posted: 8/29/2020 2:18:47 PM EDT
[#12]
Quoted: I am 44.5 YO. 5'9". 175lb. Trying to get back into running a bit after biking a lot. Not sure I want to get into long distance running, but more so have the ability to run a shorter distance fast. Last night I did 2.5 miles walking the last 1/4 mile and my pace was 10:52. What should I be targeting as for a pace given my age etc? I know the faster the better, but I am trying to set a realistic expectation. Go do a warm up and run a measured mile all out, as evenly paced as possible (doing it on a legit track may help). Note your time and enter it here. Then click the "training" button to get recommended paces. |
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Posted: 8/29/2020 2:32:06 PM EDT
[#13]
I’m 56YO and run 3.75 miles per day. I’ve done it for a couple of years . My pace is 12min/mile. I can’t go any faster.
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Posted: 8/29/2020 4:16:13 PM EDT
[#14]
I just turned 59. I run 3+ miles 3 to 4 times a week, once every 2 weeks I run a 5 to 6 miler. My average time is under a 10 minute mile.
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Posted: 8/29/2020 4:58:12 PM EDT
[#15]
When I was a young man (15-18) I absolutely HATED running long distance. I was a speed goat with giant thundering thighs. Football was a gas. In track I ran 100, 220, 440 and relays. That hatred of running long distance persists today. At my age I only have so many "knee" bends left so I have concentrated on sprints as I always did. My routine is time based
I go to the local school and run 40 yard dashes. I run one and walk back, run another and walk back and so on for 30 minutes. I don't get in a hurry walking back and so far my best 40 has been 7.2. I'm 66. The way I see it even IF I ran 10k work I'd never be able to simply outrun a 20 year old aggressor but I may VERY well be able to outrun the average 20 year old dope head protester in a sprint to safety or to a fighting position. Call me crazy. |
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Posted: 9/2/2020 8:17:54 AM EDT
[#16]
Just to add another data point for you, I’m about to turn 46, 5’10”, 185#. I am currently at about an 8:30/mile pace running outdoors. This morning was 33:53 for 4 miles. I have run a lot since 2008, and I used to be quite a bit faster. 10 years ago I ran our little town 4-mile race in 28:00 flat, but there’s no realistic way I could get back anywhere close to that. I’m pretty sure that I can still do a single mile in under 7, probably closer to 6, but I haven’t tried in a while. I’m not trying to be the fastest guy in the world, I just try to maintain some decent cardio health and I’ve grow to enjoy running, in a way. It gives me a little time to think before the day starts. I used to run 5-7 days/week, but now I keep it to 3 and mix in some weight lifting. I’ve never had any knee or joint issues, but I think more about that possibility as I get older.
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Posted: 9/2/2020 12:36:35 PM EDT
[#17]
5'10", 52yo
Beginning of the year - pudgy 215 pounds (30% BF), mostly lifting and running 10-18 miles/week. Easy run pace 10:30 for 5 or 6 miles, tempo around 8:00-8:30 Currently - 180 pounds (18% BF), mostly body weight strength work, running 25-35 miles/week (did a 221 mile 4 weeks in July/Aug). Easy run pace 8:50, tempo (3-4 miles) 7:25, VO2 max intervals (0/5-0.75 miles) 6:45 |
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Posted: 9/10/2020 10:11:27 AM EDT
[#18]
7-9 minute mile would be fairly decent for just about everyone. But getting into running is a pace yourself type of thing. Find a pace that you can handle by doing
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Posted: 9/11/2020 7:14:50 PM EDT
[#19]
Fuck running; focus on weights, light cardio, and sprints.
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Posted: 10/26/2020 2:07:59 PM EDT
[#20]
Here are a couple books I recommend:
Heart Monitor Training for the Compleat Idiot 80/20 Running: Run Stronger and Race Faster By Training Slower These have helped me go from a 10:35/mile pace down to 8:30/mile pace -- I'm 51, 5'10" @ 165 lbs. and have been running for six years now. |
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