While turning 60 is a milestone often associated with the approach of retirement, that doesn't mean you need to retire your running goals. In fact, it's still possible to improve your fitness well into later life. The key is being intelligent with your effort, recovery and programming, so you can bounce back from sessions and stay consistent.
As with any fitness goal, it helps to know where you're heading. And one useful way to do that is by looking at the numbers other runners in your age group are hitting.
What Is a Good 1 Mile Time for Men in Their 60s?
Your mile time will vary widely based on your experience, injury history, genetics and current fitness levels, so it's important to take these average times with a pinch of salt. These benchmarks, based on data submitted by running enthusiasts to Running Level, are best viewed as a useful rule of thumb rather than a hard and fast assessment.
According to the data, the average one mile times for men in their 60s fall within the following ranges:
- Beginner: 11:36-12:07
- Novice: 9:37-10:02
- Intermediate: 8:09-8:31
- Advanced: 7:06-7:25
- Elite: 6:20-6:37
That means running a sub-9-minute mile in your 60s places you comfortably above average, while running close to 7 minutes is an impressive time that would put you in the advanced category. Anything approaching 6 and a half minutes is an elite standard for your age group.
How to Stay Fast in Your 60s
While you may see some decline in running performance with age, slowing down isn't something you have to resign to. Staying fast in your 60s isn't necessarily down to training harder, or cutting out intensity, but more about training smarter.
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Intensity
According to research published in Medicine & Science in Sports & Exercise, older runners can benefit from keeping some intensity in their training. The study found that high-intensity aerobic intervals improved VO2 max more than moderate continuous training, which is relevant because VO2 max is closely linked to a good one mile time. So, including a weekly interval session could be of benefit, providing you have enough recovery after.
Strength Training
Strength training should also be a part of your weekly routine. A study published in The International Journal of Environmental Research and Public Health found that running-specific strength training can improve running performance, while resistance training is especially useful as we age because it helps counter losses in muscle and strength.
Recovery
Finally, don't underestimate the importance of recovery. If you find yourself more achey than usual between sessions, it may be wise to complete your cardio session on a low impact piece of equipment such as the bike or elliptical so that you can still improve while lowering joint impact. As we get older, our body takes longer to recover; if you're not recovering between sessions, you compromise your gains and increase your risk of injury.
Allowing enough time between hard sessions, getting adequate sleep and listening to any niggles will help you stay consistent over the long term. After all, the best training plan is the one you can stick to week after week.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
