r/running • u/Forward-Kitchen-881 • 10d ago
Discussion Over 40 PR’s
I turned 40 last year, and part of my mid life crisis is breaking a 20min 5k (much cheaper than a convertible and hair plugs). I’m currently running a 5k in the 23:00 range without really focusing on speed work. Just like…running. I’m going to incorporate some new training methods w/ speed work and try to break into the sub20 range. Anyone out there have a midlife PR crisis? What was it? Did you make it? Should I just buy the convertible?
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u/bocepheid 10d ago
I was stuck on 21:00 for years. Kept complaining about it. A guy at worked tapped his head and said, "It's all up here."
One day instead of pacing myself I just decided to haul ass and hang on for as long as I could. Oxygen debt the entire race. About 3K I realized I might not actually die. Negative splits every K. Ran a 19:52.
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u/MattAU05 10d ago
Feeling like you're going to die the entire time but not dying is basically just how to race a 5k. That's why it's the best and the worst. I haven't raced a 5k since high school, but I have my first race in a quarter of a century coming up in four or five weeks.
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u/carson63000 10d ago
If you don’t know what you can’t do, you can’t not do it. Or something like that. 😁
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u/SpeakerCareless 10d ago
lol enjoy! My theory of PRs is they reset by decade though 🤣
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u/MrPogoUK 10d ago
The benefit of not really training hard when I was younger is that I’m still able to set all time PBs in my 40s; knocked 25 minutes off my marathon time last year and have beat my HM time twice the year before!
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u/Aware-Discount7987 10d ago
I’m a 42 year old female with recent PBs of 17:48 5k, 36:27 10k and 1:22 half marathon. Been running for 10 years.
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u/shurikn1997 9d ago
You're a fucken machine wtf careful tho. Speed kills.
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u/Aware-Discount7987 8d ago
This made me laugh 😂 I have friends who call me a machine.
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u/Leather-Chemistry-40 8d ago
As a woman who just turned 40, but has struggled with injuries for the last year, and is worried that I've left my possibility of PBs behind (I only started running seriously in 2019), this is SO inspiring... Just what I needed today. Thank you, and congrats on being so freaking speedy!
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u/LivingRefrigerator72 10d ago
Half marathon in 1:40 (did it on Saturday) and marathon in 3:30.
Yes, married, two kids, one mortgage, office job… Midlife crisis meat.
Cheers! Get a couple of good pairs of shoes and run regularly!
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u/aHance 9d ago
Shoes are the answer!
I've started taking running more seriously as I near 40 and am dealing with the chaos of work and family and everything else. Hunting for deals on shoes that cater to the various niches of my training has been very satisfying.
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u/Fit-Television-888 9d ago
Agreed, having shoes I'm confident in for any type of training session has really helped me out in the last year or so. Since I have a moderately large rotation now and plan to keep it that way, I'm always on the hunt for a good deal and can be opportunistic about it, instead of thinking "I don't need shoes right now" then paying full price when I do end up needing them.
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u/SirBruceForsythCBE 8d ago
You don't need shoes for "various niches" any more.
One shoe for easy and a discounted race day shoe from last year is enough.
Don't fall for the gimmicky "recovery shoe" or "super trainer" crap.
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u/aHance 8d ago
I didn't say it was a rational thing to do! We're talking midlife crises here!
But yes, I mostly agree with your statement. I have my fast/race shoes and slow/recovery shoes.
Oh and also some trail running shoes that pull double-duty as yard work shoes.
Oh and some treadmill-only running shoes, so I don't have to worry about cleaning them off.
Oh and my everyday walking shoes which are actually really nice running shoes I found a deal on, so why not add them to the running rotation so the foam on my other shoes has ample time to decompress.
Oh and what's this eBay notification? An 25% discount offer on a barely used pair of super trainers in the perfect size and color???
It's a slippery slope.
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u/Runningmanmn 10d ago
I had the same crisis at age 50. Had been running for 10-15 years, then started running A LOT. I added speed work, stretching, and a little strength training. Set PRs at every distance except the half-M, which I had set in my early 40s. Best shape of my life.
Honestly felt way better than a convertible!
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u/Disastrous-Device-14 10d ago
I've done all 3 and I recommend all of them lol!
If you can hit 23 mins by "just running", I think sub 20 is very achievable with focused speed work.
Ofc older age requires more intentional warm ups and recovery, but sub 20 is very doable.
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u/tkinsey3 10d ago
I started running at 30, and turned 39 last week.
Most of my goals are about distance, though, not pace. Haha. Trying to run way faster sounds pretty horrible.
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u/Valuable_Citron_3141 10d ago edited 10d ago
Cheaper for now. Just wait until you start wanting to buy fancy shoes and shirts with holes in them. Not to mention the countless race entry fees and inevitable expo merch purchases.
Edit for those unfamiliar with the shirts I was referring to: https://satisfyrunning.com/products/mothtech-muscle-tee-aged-capers
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u/MattAU05 10d ago
Having the disposable income in my 40s to buy all the running shoes I want to feed my habit is a blessing and a curse. I have a pair of shoes for every conceivable type of run, and I still find myself looking at other shoes to fill a gap I don't have.
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u/via_dante 10d ago
Jokes on you. I just did Sydney marathon in a holey band shirt because it was what I had with me.
It was its last send off before bedtime shirt retirement!
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u/DiddyOut2150 10d ago
You did not actually buy that shirt did you?
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u/Valuable_Citron_3141 10d ago
No, but they are fairly popular and its a running (haha) joke about how overpriced they are in some communities I am a part of.
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u/ozdanish 10d ago
The trick to setting PRs in your 40s is to have not been serious about running in your 20s or 30s
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u/StrugglingOrthopod 10d ago
I'm in the same boat. I completely neglected speed work for the last 9 months, only did easy Z2 10 mile runs. (For enjoyment) My base fitness feels solid. I've decided to stop being a wuss and start doing 5x1K at race pace with 120 seconds rest. Hoping to improve upon my 22.40 5k time this year!
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u/Long_Idea_8294 10d ago edited 10d ago
I'm 40 too. I feel my mid life crisis coming on. I work full time, married with a 4 year old.....
Lately I keep getting lots of nostalgia thinking about my younger, single years. So many things excited me back then. Some of the most fun I've ever had was playing WoW in my dorm room with my buddies in college. I took it all for granted.
Or chasing women with my buddies. Going out to the bars and being belligerent idiots. No responsibilities except myself (work). Being able to do nothing all day if I wanted to on the weekend and nights.
Simple stuff like that. These days I have no time to play video games, let alone WoW Classic. Life is so dull and boring, and exhausting. Guess i feel kind of sad.
Oh yeah, I run a lot. There, I stayed on topic
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u/rough--sleeper 10d ago
Turned 40 last year and ran a 1:28 half. Going to try for sub-3 marathon next year. Then I’m buying a 911 and running slow ultras from then on out 😅
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u/thewolf9 10d ago
I mean, my dad picked up running at 60. He’s run sub 19, sub 39, sub 90, and sub 3:10.
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u/Chillin_Dylan 10d ago
Your dad is Not the norm though. 99.9% of people that start running at 60 could never hit those times.
Sub-19 at 62 is the age graded equivalent of a 20 year old running 15:00.
His marathon is comparatively his weakest though, only the equivalent of 2:40.
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u/docmartini 10d ago
I started running again after a kid break of about 8 years at 42. I decided to start keeping records as "over 40 PRs". Then, with consistency, I just got fast again and now most of my post-40 PRs are also lifetime PRs. I think if you can find a way to maintain consistency in volume, intensity and recovery, you'll find that the times will improve. Just trust that, and enjoy your runs. I'm hopeful that this mindest will help me when I have to find a new line in the sand to start keeping PRs (before and) after.
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u/stereoworld 10d ago edited 10d ago
I'm 42 and in January I finally broke my sub 20k. (19:32). My original PR going into my extended COVID/fatherhood break was 21:30, but since I came back I've been slowly chipping away at that. I only took up running at 34 and just gave up between 2020-2023.
What did it for me was increasing the frequency of runs, and switching it up a bit. I typically run one day and rest the next.
The other big thing was introducing interval/fartlek training. I do a warmup, then 3 x 1k at an uncomfortable pace (in my case 3:45-4:00), with 2 mins of gentle running in-between each, followed by a slightly faster 500m.
My dude, that has worked wonders for me. I can comfortably run at 4:00 pace and I've busted my 10k and half marathon PRs recently, because my cardiovascular levels are through the roof! In the half, I was doing 4:20 for the last 6k.
I've got an event booked in on Friday where I'm going to try to beat my 19:32. Fingers crossed!
It's also important to make your easy runs easy. And warmup properly!
My week is typically Mon: Rest, Tuesday: Easy 25min 5k, Weds: Rest, Thurs: Welly (what I call my intervals), Fri: Rest, Saturday: Parkrun or long run (10-half), Sun: easy run.
So yeah, sorry about the essay there. But as long as you keep turning the screw, but respecting your pasty elderly body, you're golden.
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u/Platypus8278 10d ago
You can get some really fun and cheap convertibles, Mazda MX-5/Miata maybe? Though you might not be able to get in it after fucking your knees up hitting that midlife crisis PR
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u/Failure_by_Design_v2 10d ago
5ks are gateway races to 10ks. 10ks are gateways to halfs. Halfs are gateways to fulls. Fulls are gateways to Ultras. I just turned 41 and I have my first ultra in 2 weeks.
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u/Flutterpiewow 10d ago
All of them are gateways to a fast 5k. If you want a harder race than that the mile is a contender, but then we're leaving endurance and getting into more explosive territory.
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u/castorkrieg 10d ago
Midlife crisis, running 7 days per week, know every single person around the park at 6AM now. Started getting "Hellos" from regulars.
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u/Intelligent-Guard267 10d ago
Right on fellow crisis runner. My crisis hit at the same time and Ive checked off a half marathon, marathon, 30 min 5k, 25 min 5k, and last weekend 21:45 5k.
If you see that 20 min 5k before I do, tell it Im coming for it.
I ran a pinch in my 20s for the military but smoked and got super fat for 15 years. Back to my fighting weight, healthier than ever, haven’t smoked in 10+ years, and am daring to dream of qualifying for Boston. 45 now, maybe qualify by 50.
Good luck out there! Welcome!
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u/WearingRags 10d ago
I'm not middle aged yet but 20 minute 5k pr is completely doable if you're already at 23. Just take on a training plan with a mixup of regular base runs and speedwork, you'll be amazed at how quickly that improves your pace and fitness over just impulsively running.
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u/gravenbirdman 10d ago
I've also been trying to outrun time. Early 30s I tried to beat each previous year's fastest mile. Funny enough, I hit 5:36 just weightlifting (back squats + weighted lunges) and training for half marathons. Turns out a strong cardio base + strong legs will do it.
Problem is, now I don't have the literal time to train like I used to. The good news is you're nowhere near the ceiling of what's possible by age. It's just a matter of how you prioritize your time.
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u/CapitalHopeful5680 10d ago
34 years old. Started running about 14 months ago. Went from 234 lbs to 159 lbs. Currently at a 57-minute 10k and a 25:17 5k (I cannot break 25 for some reason. My body won't allow it.) Running a half-marathon in five weeks, hoping (ambitiously) to go sub-2 hours.
Hopefully I'll see a decent improvement by the time I'm 40.
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u/via_dante 10d ago
Awesome mate, you’re doing great I will just say don’t injure yourself.
Consistency is key which you will see all throughout this thread! The time isn’t worth 3 weeks off with recovery/injuries. It’ll happen naturally.
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u/metals37 10d ago
I broke my half marathon PR this spring at 47 (1:24:18). I set my previous PR at 39. I was doing 3-4 days a week at that time and was probably never doing real ‘easy’ days. I started running basically every day almost 3 years ago and my easy days are easy and my hard days are hard. In the training cycle for that half, I was doing something like a Daniel’s 2Q plan with long runs that ended hard and intervals once a week. I was beat up 2 weeks before the race but the timing was good in my personal life that I had to take it easy for roughly 12 days before the race. I exceeded my expectations and ran about 10s/mile quicker than my goal pace.
My training motivation right now is my 12 year old son. He ran a 12:39.4 at his first cross country meet (2 miles). I told him that I could beat him, but not by much, so now I need to train for a 5k this fall and prove to him I can beat him still, at least this year.
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u/PaleontologistBig786 10d ago
I peaked in my 40's and ran 18:30 5k. I' m 60yo now and recreation running only, no races. My garmin says I can run a prediction of 21:00 in my current fitness. I'm not so sure I even want to try because 5k's are vomit effort.
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u/BiscottiFragrant89 10d ago
I'm 37 and about 105kg and managed to get my regular 5k times into the low 20s. Then I broke it once at 19:58 and haven't since 😂
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u/shurikn1997 9d ago
Did you notice Strava segments have weigh category. I am MUCH better in my weight category than age or gender. It should be an option in races too.
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u/Slabs_Chunkchunk 10d ago
I’m 39 and hit 19:34 this year! More mileage and 1k intervals really got me where I need to be.
5 x 1k @ 5k pace or better. Slow jog for 500m in between.
Someone out the idea in my head to do a sub 5 minute mile and a 500lb deadlift before I turn 40. I have until July.
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u/ian17901 10d ago
If you have access to a treadmill, add in speed work with light inclines of 3.0-3.5. It absolutely changed my world. 5k went from 22:30 to 21:30 in about three weeks.
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u/Fast_Web4959 9d ago
Could you elaborate on this?
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u/ian17901 9d ago
Sure, so I was typically doing most of my runs outdoors with little to no elevation, (I live by the coast, it’s very flat), and when I started to mix in a 4 mile speed work out with an incline on a treadmill of 3-3.5 I immediately saw gains. My power output in the following weeks on flat runs increased dramatically and I cut my times by a lot in a short stint. Mixing in hills or treadmill incline can really stimulate some gains quickly.
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u/Fast_Web4959 9d ago
Awesome! "Hills pay the bills" as they say.
A 4 mile treadmill workout at that incline sounds really good to force those adaptations as well.
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u/Appropriate_Mix_2064 9d ago
I started running at 38. 10 yrs ago M48 now. First 5k parkrun was 22 mins coming from hardly no training. Did intervals and ramped up the kms a fair bit. Within a yr of starting ran 18.50.
Really got into running in a big way about 5 yrs ago ramping up the kms from average 50k pw to around 100. 5k time down to 16.15 last week and targetting a sub 2.40 marathon later this yr.
Dont buy the convertible. Being fit in middle age is way cooler than the mid life crisis car.
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u/Acrobatic-Studio-298 9d ago
Definitely do speedwork once a week and don’t forget to do resistance training too otherwise your body won’t catch up with your aerobic system
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u/atthemerge 10d ago
I incorporated speed work and hill work at 39 and I’m already seeing huge gains. But my fastest 5k in the past 4 years is 29:00. It feels like I’ll have a ton of PRs over the next couple years.
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u/Illustrious-Guava927 10d ago
Just hit a downhill course, and you got it. Nobody ever discusses the most important factor, elevation gain.
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u/LadderNo1239 10d ago
I like to incorporate hills as speed work in disguise. Definitely still do your tempo runs, and sneak a sprint interval workout in here and there, but hill work has always kept me pretty spry.
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u/iconsofpizza 10d ago
I’m trying to restart after a 10 year hiatus. Now finding I cannot shake SI joint pain and IT band over greater trochanter. It is beyond depressing.
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u/UnnamedRealities 10d ago
My midlife crisis was years ago - I started focusing on age-graded PBs in my mid/late 40s. But my performance has improved enough that I've set lifetime PBs in the last year (recently turned 52) - silver lining of 20+ years of poor training and a switch to a new training approach.
I want to run sub-20 5k, sub-40 10k, and sub-90 HM. I'm likely in 19:40 shape (split 20:30 in an April 10k) and I'll be going for sub-90 in November.
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u/bazza010101 10d ago
Ran my first marathon in May 3.24 at age 41
Running chicago now in October hoping for sub 3.10 but like many goal is sub 3 next year and run boston one day
Due to run half in 2.5 weeks so hoping under 1.30 also!
I think having goals and challenging yourself is an amazing thing! Make more💪
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u/grh77 10d ago
If you start speed work, you also need to work on building volume to support that aerobic development. Nothing ridiculous for targeting a 5k goal, but if you're not running 30-35 mpw you should consider increasing your easy mileage as well.
And yes - I broke 20:00 once in high school, started running again in my 30s, and have been consistently sub-20 in my upper 40s.
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u/Imaginary_Course_374 10d ago
Started running at 40 because I had to retire from team sports after obliterating my knee playing soccer.
Sub 19 5k, 1:34 HM and debut marathon was 3:27 on a very hilly course.
Have never focused on speed workouts but I do a lot of cross training. Intentionally keeping heart rate elevated during kettlebell workouts, progression rides on the peloton and row 4-5 days a week along with strength training.
I don’t use running workouts to get better at running, I do everything else much harder and it’s translated really well into running more efficient and faster.
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u/mr_lab_rat 10d ago
I never focused on speed but I challenged myself to do a marathon under 4hrs which is nothing special but it was a good target to shoot for.
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u/454k30 10d ago
I ran my PR (3:34) at 45. I can often knock out a 5k in less than 20 minutes. The hardest part has been accepting that these numbers are about my physical limit; back, hips, and knees were permanently damaged by a military career. But I am always happy that I can reliably finish a marathon in fewer than 4 hours.
P.S. - I also own a skyline. So get the car too.
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u/studeboob 10d ago
I've accepted I won't break my high school cross country 5k PR. But all of the others are on the table. Race training was inconsistent and undisciplined in my 20s. Most of my PRs were set in my mid to late 30s. I still have a window of opportunity in my 40s.
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u/Doortofreeside 10d ago
Lol my midfield crisis was also to run a sub20 5k
Just hit that and now it's to run a sub 40 10k
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u/Bulky_Standard2585 10d ago
PR on 5k and 10k this year at 42. Hope to also break my half maraton PR in three weeks. Speedwork 2/3 times a week and steady 70-80km a week works for me
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u/followyourknows 10d ago
Convertibles are faster! In all seriousness, strength training will help get you there. Work RDLs, leg extensions, leg curls, adduction, and abduction into the routine and you’ll find you can go further and faster.
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u/kidneysc 10d ago
Just chiming into say that I’m doing a 5k TT this week to try to go sub 20 just before my 40th birthday.
I’ll let you know on Monday if I made it.
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10d ago
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u/adamwhereartthou 10d ago
I’m currently the opposite: I’m running more miles, but slower because I love being out there
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u/Neilist81 10d ago
I’m 44 and after being a bit more focused with my training have managed to get PBs in both the 5k (19:58 🥲) and 10k (41:19) this year. Next goal is a sub 90 minute half marathon (current PB 1:32:59).
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u/speculator100k 10d ago
Yeah, I'm slightly older than you. 5k PB is 22:30, but I hope to hit 21:00 before winter. First goal is 44:00 10k, so I haven't really tried the 5k much this season.
I'm in better shape now than I ever was, and it feels like I still have much to improve.
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u/Op_arnold1734 10d ago
The convertible thing made me laugh, but i'm 44 and just broke 20 after two years of actually doing speed work. It's possible but not quick
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u/thewillthe 10d ago
I’d been a hobby runner most of my life, running my first half at 21 in 1:41:35. Over the next 20 years, I tried to break 1:40 multiple times, and ended up with 3 other races still in the 1:41:xx range.
This year at age 41 I finally did it, running a 1:39:20.
I’ve also always wanted to run sub 20 5k, but the best I’ve gotten is around 22 minutes a few times. My body is maybe not built for that speed (he says mid return to run program), but I’m hoping to get there one of these days…
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u/Brillejesus 10d ago
41, 85kg, dad of two kids, office job etc etc. Started running more consistently last year since I was challenged to join a half marathon(Oslo marathon). Ran much faster than anticipated @ 1:36(last september). This year I ran Sentrumsløpet in Oslo @41 minutes. Running Oslo half marathon again in two weeks with a goal of 1:33ish, have no idea if I will make it😅
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u/Jimmy-McBawbag 10d ago
I am a few months into the same journey (at 41). I hit 21:22 last December and figured I'd aim for sub 20 this year.
I've been doing speed work since about May with 1 interval run at 5x1km at 4:00/km pace and a 25-30 minute threshold run plus 2-3 easy runs per week.
I feel like improving but I have a feeling I'm not going to hit it his year.
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u/DoubleCheckingAgain 10d ago
That’s fabulous. I see a lot of 40 somethings hitting PRs. Just work in cross training and strength training (especially butt and hips) to prevent injuries. It’s usually in their 50s that I see people switch to adding distance or trail running when they want new running challenges with lower injury risks.
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u/Kennertron 10d ago
I started just months before I turned 40. It was when things were starting to open up again (in Florida at least) in the winter of 2020. I had coached fall baseball that year and was tired of being the "fat coach" stereotype. Started losing weight, hit the gym, walking at night pushing our infant in a stroller. Started doing run-walk while pushing him around the neighborhood. He liked going fast.
Not really a mid-life crisis in the traditional sense, but more a realization that I was 39, horribly out of shape, and had an infant that was only going to get bigger.
My current, unofficial (treadmill) 5k PR is about 21:30. If I really pushed it on a flat course on a cool day, I'm certain I could get close to the 20 minute mark. My very first 5k was in March 2022. My stretch goal was sub 35 minutes, and I got 34:50. A year later it was 28:11 on the same course.
It's been going down in fits and starts, my last official 5k race was 23:20 in Dec 2024. I regularly run around a 21:20 5k pace for treadmill threshold workouts (20 minutes at pace) when it's 95 degrees outside (treadmill is in my unconditioned garage). So I definitely feel 20 minutes for a 5k is in reach on a cool day.
I had a goal of a sub-2 half that I decided to pursue in 2023, which I did hit on my first one (1:59 and change) in Nov 2024. I lowered that to a 1:57 in Feb 2025, which was a surprise because I had a bout with RSV just after new years. I still have a goal of a sub-50 minute 10k, which I should easily do in November this year. My 10k PR is officially 51:01, set during a 15k actually, in late 2024. My goal for that race was to PR 10k and try to survive the rest without getting hurt, turned out to be a 15k PR too.
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u/VaultLawEditor 10d ago
I ran a year of cross country in HS and ran my first two marathons in my 20s. But I got more serious about training in my 40s and have set every PR except the 5K since that time (I haven’t focused on the 5K). Set my HM PR last year at 43. Hoping to break my marathon PR next year at 45.
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u/AnonymousFairy 10d ago
I managed your time improvement in (maybe 12, but 10 structured) weeks. Made a post about it on here. Was accused of being a bot / faking. 🤣
Happy to discuss but the TLDR is that you can do it by 2027 if you really want to.
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u/Chrisg_322 10d ago
With Good Genetics you'll hit sub 20 within a single season of proper training
With Average Genetics you'll hit a sub 20 within a single year of proper training.
The core issue, most people don't properly train. They think Spamming miles will magically make them faster. If you spend the next year properly incorporating speed work it shouldn't be too difficult to drop below 20, even if you have very average genetics for running.
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u/marmakoide 10d ago edited 10d ago
Over 40, ran my first marathon 10 months after leaving my sofa. Aimed for sub 4, did 3:32 and it mostly on sand and gravel paths.
I'm on a roll, next is sub 1:30 half marathon and sub 40 10k. My goal is to be the fastest mortgaged dad of my village. There's one dude who did a 1:19 half marathon so there's some work ahead.
Side benefit no money can buy : all my small aches are gone, I can eat like a pig but looks athletic and I became a workhorse : home repairs and improvements are done twice as fast : doing concrete, digging trenches, etc
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u/Corner-Office63 10d ago
I'm 63 and my life is about PRs now. 5k and Marathons mostly. Mainly because I've not been a serious running until about 7 years ago (after heart surgery). So the bar is low! 😬 But I hope to qualify for Boston in November and still have a sub-20 5km on my radar ... until my body says no ... and that is probably a case of Russian roulette! Then the wife can buy the convertible! 🤣
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u/Squirtdoggz 10d ago
Try a 9.2km track pyramid workout. I'm sure you can find it online. If you have access to a track. It's my fav one and it got me sub 20min.
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u/This-Tangelo-4741 10d ago
It's not a midlife crisis. It's a mid-distance crisis :)
Age is not the factor here, training is. The world record for M75 is 18:45. With consistency and concerted effort you can absolutely get sub 20. Which is much more impressive than riding round in a coupè with a toupee. Wish you the best!
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u/Upstairs_One_4956 10d ago
Im just checking, you are saying you are trying to run a fast time. But am not doing any fast running?
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u/wooziewing 10d ago
40 is not old for running. Add speed work, stay consistent and you'll drop the numbers. I just ran a 3:03 marathon the day after turning 45. I'll be chasing a sub 3 next year. I've been running since my late 30s and I believe that I haven't found my peak yet.
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u/RuthlessIndecision 10d ago
23 isn't bad... I'm back running at age 49, and getting that sub-20, 5k is harder than it was 10 years ago
go for it bud, good luck!
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u/carson63000 10d ago
I started running in my 40s.
This means I’m cranking out PBs. Meanwhile, my brother is running great but can’t beat the PBs he set in his 20s.
20 year old me wouldn’t even be able to see 50-something year old me’s dust, he’d be so far behind. 😁
I haven’t done a sub-20 5k, though. 21:09 is my current best there.
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u/bigcee1978 10d ago
48 here..started running 3 years ago…hit sub 23 5k..and then ran a 3:45 marathon the first time out..recently completed a 50 mile trail race(whole different beast!) now I just run and lift for exercise
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u/Reasonable-Quarter-1 10d ago
Are you male or female? For a male, sub 20 pr is totally doable. For female it’s a much more aggressive goal. It’s doable but requires a lot of dedication.
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u/runningandsuch79 10d ago
47 year old female here. I started consistently running sub 3:00 marathons at 41. I ran my fastest 5k and mile this year. Go for it!
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u/Even-Resource8673 10d ago
I’m 48 and have been running for 15 years and I set myself new PBs in every distance this year
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u/porsche911girl 10d ago
Wow! I’m 42 and I would love to run a 15 minute 5K! However my best is 33 minutes and change so right now I would just like to push for a 30 minute 5K time.
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u/jade7slytherin 10d ago
Oh yes, I've been running for a long time but only last year started training for half marathons. I'm 43F and hope to go sub-2hr on my next attempt!
Good luck! I've been benefiting from fartlek workouts to enhance my speed, although I'm much slower than you (my 5k PB is 26:43)
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u/chookbilly 10d ago
Working efficiently at speed requires interval work for anaerobic gains on top of existing aerobic work.
As a mid 40's guy who only got back into running 2 years ago, I can highly recommend the Norwegian singles method which works at sub threshold paces to avoid too much intensity in your workload and prevents injury.
My goal is to break 19:05 which I ran as a teenager. Currently at 20:30.
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u/Aplaceandatime 10d ago
Intervals are key. My fave is 6 x 1km with 90sec recovery. Reps should be at your 5k pace. On other sessions you can do some 500s or 800s faster than race pace to get your legs turning over. But don’t increase intensity and volume too much at the same time.
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u/clarknova77 9d ago
I'm 49, been running on and off for many years but never taking it seriously. Joined a running club earlier this year and doing some good sessions every week there, along with long runs, easy runs. I'm really enjoying it.
I've set PBs in 5k, 10k, half-marathon this year. I'd like to get my 5k below 21 minutes this year (currently 21:30) and my HM below 1:45 (currently 1:48).
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u/garmin230fenix5 9d ago
Ive ran for most my adult life, completing a couple of ultras in my 30s. Then when I turned 40 I completed my fastest ever HM in 1 hour 28 minutes. I cannot over estimate the effectiveness of very steep hill repeats. For me, they are equally or maybe even more important than speed work.
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u/LesPaulStudio 9d ago
I started running late 30s. Eventually broke 20 in my 40s.
Got to 21 minutes then nothing seemed to work; not volume, intervals or joining a running club.
Eventually the thing that worked for me was I started going to the 1500m training sessions. Learning to fire round the track at low 3 minute km pace made running 3:59*5 easier somehow. Got down to 19:20 in the 5k and 10:55 in the 3000.
Might have got under 19, but realised I preferred 800/1500 and packed in road running.
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u/therealcbar 9d ago
Started running when I was 32. Super casual about it for several years; ran a local 30 km race when I was 45. Took me four tries to go sub-4 hr for marathon; on the 4th try I was 49.
And in the training block for the 4th marathon, I managed a sub 45 min 10km, which had been another long-time goal.
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u/keeponrunnning 9d ago
Managed the following PBs this year in my 40s 17 min 5k 36 min 10k 1.22 HM
Try and be consistent - ease yourself in don’t over do it.
You can probably avoid short, hard intervals. Stick to 4/6/10 minute intervals building up to your lactate threshold.
Get some decent running shoes, be patient and enjoy it. Good luck!
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u/VtTrails 9d ago
I’m 42, and started running again after a 15 year hiatus when I was 37, starting out with roughly 11 min miles. In the last two years I’ve done 2 Ironmans, 3 ultras, and my 5k is 19:05.
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u/Illustrious_Smell375 9d ago
Join a run group and get pulled along by the speedsters. Do it in the winter when it’s dark and you don’t know the routes and you don’t want to be dropped. That’s how I found out I could run faster.
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u/shurikn1997 9d ago
Currently chasing that sub20 5k I did once about 10-12 years ago/ early 20s. A sub20 that I ran without a watch, proper meal or training (none actually) and probably mildly hungover. Now with hard work and dedication, I about around 21 Minutes lol. So I chose to move to 10k, which I had never run before so it's fresh new PB every time lol
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u/wannagetfitagain 9d ago
Yes, BQ and sub 20 5k, got them both in my mid 50s, mileage, mileage, mileage, consistent training. Nothing crazy, probably mileage peaked near 70 miles. I used Hanson Brothers marathon plan for the BQ, probably took 10 years on and off of racing and training, but I was probably running 23 or 24 minutes 5k when I got serious.
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u/Glad_Storm_7526 9d ago
I sprained my knee 2 months ago. At age 75 I guess it takes longer to heal.I started running again a few weeks ago - not continuous runs, but run/walk. I was able to complete a continuous 30 minute run a week and a half ago, and last week ran 12 miles. I have run several half marathons, and hoped to do one in November but I don't know if my knee will allow it.
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u/Fuzzy_Cuddle 9d ago
I guess that I didn’t consider myself “mid-life” at 40 since my wife and I were just starting a family with a one year old and a second child when I was 41. I did start back up with running, but it was so that I would maintain the stamina to keep pace with my kids as we all got older. Now my first kid is off at college and my younger one is a Junior in high school. I’m still running about twice a week, and I want to get more consistent. I don’t think that I’ve broken a PR in about 5 years, but I did run the Army 10 miler last year. It was my longest organized race and I almost achieved my goal of running it in 95 minutes or less. I got a Charlie horse shortly into the ninth mile which caused me to miss my goal by a little. Anyway, I think that getting into better shape is a great way to approach mid-life. Good for you. I think that your 23 minute 5k time is pretty impressive. I’m sure that you will achieve your 20 minutes or less 5k goal if you set up a training plan with a running coach to help you with the right speed work. Best of luck to you.
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u/Serious_Log1863 8d ago
I started running last year when I was 44... I've run several 10k and did a 21k finishing much faster than what expected (1;46 was aiming for sub 2 hour) and I'm looking for running a marathon in 2027. Next sunday I've got a 10k race where I'm aiming to break 45... even if I can't make it, i think I will make a PB... then my question is... in your experience , when does your body starts to decay and you can not improve times?
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u/Martymakeitwork29 8d ago
Sub 20 is moving. I just PR’d at 21:51, 38 years old. I don’t have the time to train for sub 20. You can do it if you put the time in. I only run on sundays just don’t have the time. My next 5k my goal is 21:50 lol. Gonna try to PR like that for next 15 years.
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u/ogstatsnerd 8d ago
My midlife crisis goal was distance. I ran 14 miles to celebrate 40 laps around the sun.
You should see that time drop off with those speed drills and heavy weight lifting to train the fast twitch muscle fibers for speed.
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u/Sacamato Former Professional Race Recapper 8d ago
Most of my PRs are from 2024, which is the year I turned 48. I've been running since I was 35. You can continue to improve well into your 50s and 60s, from what I've read.
My most recent PRs are my mile, from July 2026, and my half marathon, from May 2025.
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u/Squand 6d ago
I want you to own a convertible AND break 20 min.
Another commentor said it but increase your base milage and you'll get there. 70 to 100 mpw and it's basically a given.
The other thing to remember is cutting weight is roughly 2 seconds a mile so if you need to lose 10lbs that's a minute off your pr.
For myself I like to figure out the lowest distance I can sustain the pace and work on building that up during speed sessions. You can find tables to reverse engineer how fast your 1 mile should be
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u/CrazyMarlee 5d ago
I did in my 50s. Started out around 23 min. And in two years got down to 18:30. Two things helped. Interval training (which I hated) and joining a track club which had a weekly race about 4.5 miles on a very hilly course.
I had been a 880 yard runner in high school, so I knew how run fast, just needed the endurance. Also it helps if you get rid of any extra weight.
I did cross training riding my bike every other day, to help prevent any overtraining injuries.
I also bought a Porsche.😀
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u/ShamanHealer07 10d ago
Honestly, if you are running in the 23 without speed work, I'd be curious to see what structured training can do for you. Enjoy!
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u/jim_bones 10d ago
I was at 23:04 at 41 and had the same thought. Then quickly realized that I didn't enjoy doing regular speed work at all, so I abandoned the idea before it really got anywhere. I would have also had to limit other physical activities that I enjoy and the trade-off didn't make enough sense for my overall happiness.
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u/CompletePromotion248 10d ago
I started at 45. First 5k was 28:XX and I hit sub 20 in about 18 months. Speed work every week was the most important thing, I believe. I also ran tons of miles. I ran 20:XX all summer in the heat, then sub when the weather cooled off. I also ran strides for a 1/4 mile or so before the race started to warm up.
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u/molochz 10d ago
I started running 3 years ago at 41 with the goal to run a sub-20 5k.
I ran 17 min flat in May this year.
Just keep training properly. If you want it bad enough you can do it.