Faster Minute Mile for 5K races

by Fernando
(Daguerre)

I'm 40 years old and I started to run consistently four months ego. My running pace went from 9 minutes miles to 7:30 minute miles in a 5k. Is it realistic for me to think that I can achieve 6 minute miles at my age? What training would you recommend to me?
Thank you.

Answer by Dominique:
Hi there,
Thanks for your question about improving your 5k running time.

In short, yes it is possible to run that fast. Is it possible for you? Hard to say. You haven't provided a lot of background on your current running training, so I can't comment on how to alter your training.

So, let's answer this question in a more general way, as follows:

1. Running a 18:30 min 5k vs a 23 min 5k
2. Building your base
3. Useful speedwork for a fast 5k
4. Remaining injury-free

Running a 18:30 min 5k vs a 23 min 5k

When you started running you did about a 28 minute 5k (9 min miles). You have brought this down to a 23 minute 5k (7:30 min miles). This is a good, but quite a usual progression for the average beginning runner. Maybe that first 5k you were just happy to hit that finish line. Might have been the furthest you have run to date.

After that, you got a bit more regular training under your belt. Maybe some longer long runs. Some speedwork. And, importantly, you learned a little bit more about what it means to race a 5k. And you have been able to improve a lot. Bringing a 5k time down by five minutes in four months is very impressive and a great achievement.

The step down to a 18:30 min 5k (6 min miles) is a considerably bigger one. A degree of talent comes into play. I know many strong runners who hit low 19s, but they aren't quite able to push it beyond sub-19. Granted, some of these guys are 50+, 60+ and back in the day, they were able to get to 18:30. When I look around me at my weekly parkrun I see the fast recreational 40+ runners get to sub-20. There are not that many 40+ runners who get to sub-19. Some of the younger fast guys get there quite easily.

This is absolutely not to say it is not possible for you. And I am absolutely certain that you can improve your 5k further. So, firstly, I would say, let's reframe the challenge of getting to 18:30 and rather, let's focus on health and improvement. Improving your 5k the way you have is fantastic. You are at about the level of the average 5k runner in your age category now. Let's try to go beyond that with some clever training.

Building Your Base

I would advise you to make sure you have got a good base first and foremost. You have only been running for four months and have already gotten a lot faster. Building a base takes years.

That's not meant to discourage you. If anything, it is a positive. It means that you can look forward to quite some improvement over the next few years if you play your cards right!

Building your base is generally done by covering miles without doing speedwork. Just running more and longer. This builds your aerobic system. When you build a stronger heart, your heart is able to pump more blood around your body with every heart beat.

What's the big benefit in that? Well, you may not believe it, but when it comes to running races, every race 800m and over relies more on the aerobic system (your endurance) than the anaerobic system (your speed). A 5k is mostly aerobic. After all, you are trying to run 20-25 minutes at a high speed. Speed itself helps a little, but keeping that speed going for 20-25 minutes... that's where the endurance comes in.

Without your current training detail I can't see what mileage levels you are up to and how often you run per week. My advice is simply going to be: increase the number of days you are running and increase the mileage. You really want to focus on improving your base.

Useful Speedwork for a Fast 5k

In addition to improving your base you will also want to do some speedwork. Now, every type of running comes with its own distinct benefits. So, variety in your speedwork is key. You will want to do some tempo running as well as interval running.

Closer to race day, I would really recommend spending some time doing goal pace work. A really good progression is one in which you start by doing 12 x 400m at goal pace and then move up the distance over the course of 4-5 weeks to 5 x 1k. I reckon if you can do 5 x 1k at goal pace with limited rest in between, you'll nail that next race.

Remaining Injury-Free

What becomes more important as you get older is to remain injury-free. Every setback, every time you stop running for whatever reason, it becomes a tougher task to return to old fitness levels. The older you get, the harder it becomes.

That's why I would urge you to do some strength training. The big difference I see between friends who battle running injuries all the time and those who don't is the strength training. Does not have to do a big amount. But two or so sessions per week will do wonders for your resilience, your strength and yes, even your running. When you become stronger and more powerful, it will translate into a stronger, more efficient stride and faster running.

In summary, I would say that a 18:30 minute 5k is not a guarantee. But improvement from where you are today almost certainly is. Keep on training, be as consistent as possible, build your mileage, add some speedwork, do some strength training and you are doing everything right to keep on logging faster 5k races.

Above all, enjoy the process and enjoy the journey!

Kind regards,
Dominique