For example this year I ran my fastest 10 Km at age 59. I turned 60 this year, and after back issues last year i had a torn meniscus in my knee, first time knee problem in my life.. I’m finding i need a day of rest after my rehab, let alone running.. I’m a slow jogger but used to do 1/2 marathons until last year..
Begin by setting into a good rhythm, where your breath and heart rate are sustainable. The 5K race is one of the most popular road-race events in the world, with millions of runners of all backgrounds and sizes crossing the finish line every year. Regardless of your current mile speed number, there are many things you can do right now to improve your speed and achieve better results. Gender is another factor that influences how fast you run one mile—or 12 miles—with men being faster than women.
Note- Keep in mind that you’ll need to be pretty close to 20 minutes already to make the needed improvement in 8 weeks. Fewer runners will ever be able to run a 5K under 20 minutes without some serious training and, of course, good genes. Anything under 30 minutes is a good 5K finish time for most recreational runners. Of course, recreational runners, just like you and I, will never come anywhere close to these times, but there are plenty of things we can do to improve our times for the mile distance. If you just took up running, you might finish one mile in closer to 12 to 15 minutes as you build up your endurance. Male runners in the 16 to 19 years old range finished the race with an average pace of 9.34.
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We ask that you report content that you in good faith believe violates the above rules by clicking the Flag link next to the offending comment or by filling out this form. New comments are only accepted for 3 days from the date of publication. We can all set the bar for our personal sub-four moment, what we believe will open the door up onto the bigger stage, whatever that may be.
Get to where you can really stretch you calves well and after your legs strengthen and your body adapts to running, you shouldn’t have anymore muscle pulls. If you do, lay off several day and test the pull by just taking a few jog steps in the house. You’ll know immediately if you’re still unable to run. You should be back to running within 2-3 weeks depending how badly you pulled it.
In other words this pre- preparation but sometimes overlooked, increasingly becomes the most import element of the jog as you get older. Mathematically, the time you spend doing stretching increases at an arithmetic progression rate as you get older. I am hoping to run into my 70s and possibly 80s. I mainly jog at a steady pace to keep fit, although I sometimes increase my speed when I see fellow joggers. If I can make another comment, most of the posters on this thread have run marathons. I have never even dreamed of doing such a thing, and in fact I doubt if I have ever run a sub-six minute mile in my life.
How To Run A 5k In 20 Minutes Sub 20 5k
A “country mile” is a distance that seems a lot longer than a Roman mile. No one has yet broken four minutes for a country mile. Do one specific endurance track workout, one easy pre-mile workout, and two to three easy runs. Complete two to three easy runs with stride outs, and one time trial at the end of the week. Walk for a few minutes, then run easily for 5 to 10 minutes.
Luck plays a big part in life since accidents and ill health – like cancer – can cause the best laid plans of mice and men to gang dry. I stopped at some point and just made link to this on my homepage, so I’ll get back to the rest at some point. Busy helping the “older” generation of family, and with work, but I’m 57 so I guess I fit (no pun intended” into this conversation. Hello terry callachan here Dundee Scotland.I am 65 I run two or three times a week usually doing 5 to 9 miles each run.
Stay well hydrated by drinking plenty of water throughout the day—not just around your runs. Respect the 10 percent law, increasing your weekly mileage by no more than 10 percent from one week to the next. The strava community encompasses runners from all levels and backgrounds—beginner runners only make a small portion. I’m also going to consider the different factors that affect your running speed. But working out a one-size-fits-all average for the mile can be problematic. Don’t compare to previous ages train fast to go fast.
Average Mile Times For Men Vs Women
I did the couch to 5k which took about a month. It was at that point I started getting Runner’s knee. All the tendons were so painful I thought it was running over. But I did lots of knee stretches and wore knee supports, and after three weeks my knees recovered.
You don’t have to run marathons to say in good shape. The aging process is real, and if you ignore it you’ll do yourself damage. At 67, my health goal (which I’ll concede is probably unattainable) is to have the take-it-for-granted health I enjoyed when I was fifteen.
Don’t be afraid to fail, to miss a cutoff, to give it all in the pursuit of a goal even if the outcome is uncertain. In fact, that is the one bit of advice I would give beyond all others. Every time i pulled a calf muscle it happened because i did not drink enough water.
A good read and can really connect with those comments. At 57 and having ran many hundreds of races in the last 20 years ranging 5K to Marathon distance, the old legs ain’t doing what they used to do. I’m comfortable with the fact that my best running days are behind me and can look back on the satisfaction of some great running. Roger Bannister, born in Harrow, England, in 1929, was a top mile-runner while a student at the University of Oxford and at St. Mary’s Hospital Medical School in London. In 1951 and 1953, he won British championships in the mile run.
It was recommended that I join the local running club for year round fitness so I joined at age 49. The first Saturday we went for a 5 km run, almost further that I had ever run. But within a few weeks I was enjoying it and haven’t looked back. I have run one or two half marathons a year.
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