I started running in early 2019 at the age of 66. I had hated running at school and found other ways to exercise in the intervening years but after Christmas 2018, decided that I really needed to do something regularly so Couch to 5K it was. Much to my surprise, I found that I actually quite enjoyed it and even managed to get to 5k reasonably quickly. After less than I year, I did my first 10k run and even managed to continue running through lockdown and finally completed a HM this June. I try to run about 5k three times a week, one of which is usually the local parkrun.
The reason I am posting and asking for advice and the experiences of others is that I am getting slower! When I first started running I seemed to be averaging about 6m 30s or sometimes quicker per k, which translated into about 30-33 minutes for parkrun (my PB is 30m 28s). Now however, I don't seem to be able to get below 7m 30s per k and my recent parkrun times have been about 36 mins.
I have even downloaded my Strava data and looked at it to see if I really am getting slower and it does look as though I am (see graph below). I have only taken distances recorded as being between 2.5k and 7.5k to exclude long training runs and intervals as those are the distances I usually run. There seem to be more runs below the trend line at the start of the period and more above the line towards the end.
My queries to the assembled community are "Is this normal, given that I am now 69?" and "What can I do to try to get back to my original times?"
Written by
timlesvagues
Graduate10
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Recently-turned 62 year old female here! I seem to be running slower than I was two years ago, a few months after completing C25K, and I've not had any pace PBs for ... well actually I've no idea! Maybe 18 months? There again, I'm much more interested in messing around on hilly forest trails than I am in speed.
If getting faster is important to you, then I'm sure there must be training plans out there to help. I'm no more use than a chocolate teapot on that front, though!
Also, if you find numbers helpful, maybe try putting some of yours into an age grading calculator, e.g. runbundle.com/tools/age-gra... as this will give you a slightly better picture than the raw data.
Picking up on the reply from Cmoi , it might be worth taking a look at your age graded results for ParkRun.
As for speed, I found that an NRC (Nike Run Club) training plan did wonders for me! It’s a free app and the plans are generally PDFs available online.
Personally, at 63 and having been running for a few years, I’m still getting PBs but I figure there will come a point where age starts to override training progress.
There's a recent episode of the run to the top podcast which is all about getting faster as a masters runner. They say most people can continue to improve their times for 10 years after starting running with the right programme and strength training is a really important part of that for older runners.
Being old is surely partly in the mind - the fact that we're running in our 60s (I'm 63) is amazing. If your stats are showing you're a little bit slower at 69, maybe dwelling on them will make you feel older? Just a thought.
Hi great times! I'd be chuffed to get anything below 8mins/km on my 5k Parkrun!!! M70 non runner starting this year. But I wonder how fast I could go all the time, but searching for speed takes some of the enjoyment of running away especially as I have come to it so late in life.
On balance I prefer the enjoyment everytime so I always want to finish a run with some left in the tank.
I enjoy Parkrun and have been forced to do some non mobile volunteering, giving out the tokens for the last couple of weeks. I've been amazed at how distressed (knackered) some finishers are, they stumble and stagger through the funnel. Whatever turns you on I suppose, but the smiles are always on the faces of those who run through just a minute later with ease.
I'd take joy from that fantastic array of dots. How many people of your age can do that and know the benefits you get everyday. My recent operation recovery has been brilliant because of the C25K start I made in April of this year.
I’m soon to be 65 and am running a marathon next weekend. After that I will embark on another plan 😀
I was checking the results of the Chicago marathon as I know someone taking part. I noticed a 66 year old woman who recorded a time of 3 hrs 19 mins 🔥🏃♀️🏅. I listened to a chat she had with a reporter. She said to do plenty of SPEED intervals, along with a mix of runs on trail as well as road and track. She’s also a Masters Runner (There’s a thread hereabouts about that subject ) We have a Masters runner amongst our pals on here 🏃♂️
My ears pricked up particularly as she said she never tackles the full distance in training. Me neither so it was good to get affirmation 😁
I use the free Nike Arun club app which comes with guided runs, many of which are speed intervals and fartleks All good fun 😀
It’s easy to get into running ruts. Mine is long and slow. So, it makes sense to mix things up 👍
Slow sometimes faster at others.... I got faster from 65 onwards... but like some others, speed isn't of any concern really.
My happy pace for 5K is anything between 7.15 and 7.30 per K... sometimes I am a lot slower because I take photos on the run ...I am 72.
Shaking routes up is a real bonus I find.., short, middle distance and for me, certainly as for many, the lovely longer slower, see where I get to runs are the ones that develop strength, stamina, distance and yes, speed for the shorter runs
my running timeline matches your story started couch to 5k on 31st Dec 2018 and like you got to 10k with in the first year and I like you regularly run , I have not graphed by strava data but have the file. I am now 53 so a bit younger but my km time is getting slower as well and I find myself walking a bit as well on some runs. It niggles at the back of my mind but it still feels good when I complete a run. It may be we are getting older and slowing down or maybe it’s a phase and we will reach a new peak soon, keep running keep enjoying it , be proud of yourself it’s amazing
I'm 71 and started running at 69.... In the beginning I was always trying to speed up but I soon realized that I value distance over speed and got to HM in June.....I'm not looking for pb's, just to keep going. Like you I aim for 3x 5k a week....sometimes a longer run up to 10..sometimes I Jeff a bit to speed up the running, to break up the pace a bit....it works for me.
Thank you so much for asking this question. I too am a 69 year old runner. I only started Couch to 5k in retirement and I have run up to HM races.
There have been some really interesting replies and ideas. I too would like to get faster. But I also enjoy just being outside and running at a comfortable speed.
This year I have even joined a running club (for the first time ever) and I am loving running with them as well as going off and doing my own thing
I hope your running gives you as much pleasure as it gives me. 😀😀😀
Thanks to all those who have responded, particularly Instructor57 for his link to IanoddaTruffe's post. So sad to hear of his passing - he was always ready with an interesting, encouraging or thought provoking suggestion. The link that Instructor57 posted must have been one of his best and, along with all the other posts, really helped me to realise that I should just enjoy being out in the open air, and not stressing about time. I shall continue to run at a comfortable pace, not beating myself up about occasionally walking, and entering the odd 10k event when I feel like it.
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How did your parkrun or (not)parkrun go?
week 2 begins! 
