Sub 5 after 50?

.....Of course there are lots of 'things' that will stop you, or at least make it very difficult. You'll need to first off, maximize your training, recover well, keep stress to a minimum, get lean, lift smart (and heavy to stir up a little T), ....all to try & counter the fact that at 50 your max heart rate has gone down, less muscle mass, less testosterone to work with, reflexes, balance & coordination have atrophied, etc.... A sub 5 at 50 would be an achievement. I got close in my early 50s but no cigar. Carpe diem. Put the kid down & get out there! You're never going to be this young again.

Thanks for the reply! Your recommendations about stress and getting lean plus lifting, all great points. I've always tended to put on 15 to 20 lbs in the winter, but found myself close to 30 lbs above my youthful racing weight. I've lost 16 lbs so far this year, and hope to lose that last 14 over the next few months. Having kids has really shown me how time just slips by, being able to see their growth, makes me appreciate things more.

I think this is a lot easier said than done.

The mile is no distance for old men.

(Or late middle age men).

Try to run a half marathon sub 1:19.

Or alternatively a 800m - under 2:18.

But at 50, you won't break 5:00 for the mile unless you are truly badass.

Certainly possible and nothing wrong with giving it a go, but temper expectations and take your time getting those legs back to that speed. Took me 4-6 months to get into sub 5 shape and there were some snags along the way due to going too hard too early. You're in track season now so jump in a race or 2 to establish a base-line, but angle toward next Spring for your goal. Plenty of time to get there.

I tried this recently.

Failed miserably!!

(My half marathons and 800m times- led me to believe it was possible).

One mistake I made was conceptualizing the mile- "as a marathon sprint."

And training for it that way.

That might work for a 15 year old. But it won't work for you.

(You wouldn't be running 5:45 right now).

The way to succeed would be to treat this like a "sprint marathon."

High intensity + high mileage.

I have a list of "athletic bucket accomplishments" I've always wanted to check off:

Sub 3 hour marathon
Sub 1:20 1/2 marathon
Sub hour 10 miler
Sub 35 10k
Sub 17 5k
Sub minute 100yd swim
Sub 30 second 50 yd swim
Sub 2 hour Olympic Triathlon
Sub 10 hour Ironman
Sub 4 1/2 hour 1/2 Ironman
Sub minute 400 meter run
Sub 5 minute mile
Sub 10 hour 50 mile (originally 15 hour)
Sub 24 hour 100 mile (originally 36 hours)

Only one on that list I've done is the sub 5 minute mile! The same year I did that (2011) I also ran a 17:29 5k and a 1:24:35 1/2 marathon, both PRs for me. I've realized I have very limited time remaining to check off a few more of those items. The long distance ones I'm likely not pursuing because I have hip osteoarthritis so shouldn't run long distances. There are also too many different disciplines and ranges of long distance versus short. So I'm focusing on running finally! I think I can still get the sub 17 minute 5k, sub minute 400, and maybe the sub hour 10 miler and sub 1:20 1/2 marathon. I'm figuring I'll start with the sub 5 mile again and know that if I get down to the 4:45 range, I should also be able to train and do the fast 5k, 10k, 10 miler, and 1/2 marathon.

Funny how athletic accomplishments/prs are all so relative. Most of the running items on my list to a decent HS or collegiate runner would be laughable!

For someone to run sub-5 and sub-60 400m at age 49-50, I think they would have needed to run (at least) in the 4:30-40 range and under 55 in their prime running years (i.e. under 35).

Wow, the only one of those I’ve done is sub-60 400M, and I think of myself as a mediocre hobby jogger. So that may be the easiest one?

My PRs (all set mid 30s):

400 - 59.9, 800 - 2:19, Mile - 5:09, 5k - 18:52, 10k - 39:26, HM - 1:32

I would definitely agree if I had run say on a HS or Collegiate level and "maxed" out my performance. However, I started running as a 26 year old and at the same time took up swimming and biking, so I've never focused on running only. Maybe that has kept me healthy and I'll end up injured or something now! And maybe I did max out my running and just don't realize it. Now, I've purchased some "cheater shoes" and plan on buying "Run Like a Pro", Mat Fitzgerald and Ben Rosario's new book, I'm going all in on only running, fingers crossed...

Set in your mid 30's, similar to when I set mine, how far removed are you? Any thoughts/plans to take them on again? Get yourself a pair of super shoes! :)

Sub 3 hour marathon 2:52 first attempt
Sub 1:20 1/2 marathon never raced it. Pretty sure I could do it based on my 'thon and 10 mile times.
Sub hour 10 miler 54:40 first attempt
Sub 35 10k 32:30 NCAA CC Regional
Sub 17 5k 16:54 in HS CC
Sub minute 100yd swim don't swim
Sub 30 second 50 yd swim swim don't swim
Sub 2 hour Olympic Triathlon swim don't swim
Sub 10 hour Ironman swim don't swim
Sub 4 1/2 hour 1/2 Ironman swim don't swim
Sub minute 400 meter run 58 in 8th grade track (on cinders and in trainers)
Sub 5 minute mile 4:47 1600 in 9th grade track
Sub 10 hour 50 mile (originally 15 hour) don't ultra
Sub 24 hour 100 mile (originally 36 hours) don't ultra

I'll add sub 2 min 800. Did that in12th grade track.

Looks like about 7 or 8 a year run a 4:37 1500 or a sub 5 minute mile in the us. from mastersrankings.com

"4:45 range" as a 50 year old?! As mentioned, you've set the bar incredibly high. Been done of course but based on what you've shared so far, 'delusional' comes to mind. lol But I admire your chutzpah!

Thanks for the link!

After looking at the mastersrankings link flyingfrog shared, maybe delusional is totally accurate! However, I should point out I'm still only 48 and don't turn 49 until May... :) My good friend Ted Zderic (who has always been much faster than I am) and I have been discussing mile times, etc and I'm feeling very motivated!

I am only 45 and only run for 3 years. Have about 28 sec 200m speed, maybe can get that down to 26-27, would it be possible for me to run sub-5 mile given adequate training? Endurance is still work in progress (PBs: 18:32 track 5k (solo TT) and 38:13 road race 10k).

I have been trying the same feat, so far no luck. Got injured last year and this year I am turning 51. I have run 4:37 at 45 years old and 4:55 at 48 out of marathon training, but sub-5 now seems like a long shot. I think this summer/fall will be the last chance, maybe the 5th avenue mile. At the moment i can pull a 2:25 800 in training, but stringing two of them in a row seems far-fetched. Plan to work on my speed, bring the 800m time down to sub 2:15 and hope not to get injured int he process, which is easier said than done. Good luck with your attempt!

Oh it's possible.

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