I would also say it is pretty average running. When it comes to assessing your fitness, I would look at more than just running. How is your lifting?

Anonymous wrote:Hi, thanks for the feedback.

I'm the OP.

Yes, i'm running 10 minute miles or less (can run a sub 9 minute 1 mile) for 3 miles.

I was also asking about miles per hour, when i do HIIT on the treadmill. I can pretty comfortably get up to 10 miles per hour, which is a 6 minute mile pace, but for like 1 minute at a time, during the intervals training. I am wondering if i should be able to get to 11 mph, or 12 mph as a 45 year old dude. What is normal/good?

You can only compare to yourself. You should be doing a hard effort for yourself. There are plenty of 45 year old dudes who run 19 min 5Ks, so it doesn't help to try to make comparisons to others.

Anonymous wrote:Hi, thanks for the feedback.

I'm the OP.

Yes, i'm running 10 minute miles or less (can run a sub 9 minute 1 mile) for 3 miles.

I was also asking about miles per hour, when i do HIIT on the treadmill. I can pretty comfortably get up to 10 miles per hour, which is a 6 minute mile pace, but for like 1 minute at a time, during the intervals training. I am wondering if i should be able to get to 11 mph, or 12 mph as a 45 year old dude. What is normal/good?

yes you should, it really won't feel much different running for a minute at 10-12 mph.
IMO you would be around normal for the average 45 yo that exercises a few days a week. But as others have said what's good for you is matters

Agree that this is about you gaining speed. I ran most my life and have never been super fast. I’d do speed and hill work and have gotten a bit faster. I have to be careful to minimize injury.

My non-athletic, husband who is 4 inches shorter than me picked up running at age 45. Three years later, his five mile pace is my sprint! It’s annoying, but I know me comparing myself to him doesn’t help me get faster.

Congrats on your effort and good luck!

Unless you're competing professionally, the only person you should compare your fitness against is you. If you want to get faster/stronger, then keep track of your mileage and time, and push yourself based on a training plan, and then see whether in 2, 3, 6, etc. months whether you're getting faster. And if you don't get faster, and that bothers you, change your training up.

Anonymous wrote:Hi, thanks for the feedback.

I'm the OP.

Yes, i'm running 10 minute miles or less (can run a sub 9 minute 1 mile) for 3 miles.

I was also asking about miles per hour, when i do HIIT on the treadmill. I can pretty comfortably get up to 10 miles per hour, which is a 6 minute mile pace, but for like 1 minute at a time, during the intervals training. I am wondering if i should be able to get to 11 mph, or 12 mph as a 45 year old dude. What is normal/good?

There’s no standard. “Good” for health? “Good” for a race? Any runner will tell you there is no pace that you “should” be running unless you’re trying to qualify for Boston or something.

Does it feel like a sprint to you? If not, increase the speed. And try to run outside (fartleks are great if you don’t have access to a track for speed work). You might be surprised how different your pace is outside. I tend to be faster outside than on a treadmill but YMMV.

Anonymous wrote:Hi, thanks for the feedback.

I'm the OP.

Yes, i'm running 10 minute miles or less (can run a sub 9 minute 1 mile) for 3 miles.

I was also asking about miles per hour, when i do HIIT on the treadmill. I can pretty comfortably get up to 10 miles per hour, which is a 6 minute mile pace, but for like 1 minute at a time, during the intervals training. I am wondering if i should be able to get to 11 mph, or 12 mph as a 45 year old dude. What is normal/good?

I am not sure anybody is going to have an answer for this. But if you really want to know, just use the sorting feature to sort by your gender and age on the screen during a class. That will give you the answer you are looking for because even with slight variations in speed sensors the KJ output that ranks everybody is going to be reflective of their overall speed during the class at that time.

Hi, thanks for the feedback.

I'm the OP.

Yes, i'm running 10 minute miles or less (can run a sub 9 minute 1 mile) for 3 miles.

I was also asking about miles per hour, when i do HIIT on the treadmill. I can pretty comfortably get up to 10 miles per hour, which is a 6 minute mile pace, but for like 1 minute at a time, during the intervals training. I am wondering if i should be able to get to 11 mph, or 12 mph as a 45 year old dude. What is normal/good?

10 mph on the treadmill
Is 6:00 pace people!!

I think you are confused about your speeds or made a typo? 10mph is not a sprint and is slower than your 3 mile pace…

But no one can tell you what a ‘good’ sprint speed is. It is individual. Play with the speeds and find what speed you need to be at to run as fast as you possibly can for one minute and then for two minutes. Do intervals.

Sprints are much more effective on a track or road though. My favorite intervals are sprint (as fast as you can) for 100 meters, rest 30 seconds. Sprint 200 meters, rest 30 seconds. Sprint 400 meters, rest 2 minutes. Do those sets 3 times. 400 meters is 1/4 mile

If you want to improve look for a beginner 5K plan and use that polarized training and just ramp up slow. 2-3 times a week for 20-30 isn’t going to help you improve from here probably. Tons of those all over the internet or just use the road to 5K one on the peloton platform.

Anonymous wrote:Can you run your same 3 mile pace outside? I’d say you’re average. A 10/mile treadmill speed is wholly average. I’d try to drop it to sub 9 min.

Don’t listen to this Debbie downer. You are doing great by comparison to the vast majority of 45 men in the US. As long as your labs are good and your other vitals are good who cares? I would suggest some running specific strength training, which peloton has. I would also be careful with the sprinting. You aren’t really getting much out of that and it’s an injury trap if you are adequately conditioned for that.

I’m a 42 man and I also used a peloton treadmill to get into endurance form and I can run a whole hell of a lot faster than 10 min miles for 3 miles, but id never dream of pooping on you. I have a friend that is a slower runner but can dunk all over me on a bike. You are competing with yourself as stated above. Kept it up!

Can you run your same 3 mile pace outside? I’d say you’re average. A 10/mile treadmill speed is wholly average. I’d try to drop it to sub 9 min.

Comparison is the thief of joy. Is it fast for YOU? That’s all that matters.

I’ve been running for about a year on a peloton tread. I run 2-3 days a week for 20 to 30 minutes and am approaching but just short of 3 miles in 30 minutes. When I started a year ago I could barely run a quarter mile without walking. So I feel like I’m improving and am in much better shape now than a year ago.

Couple of questions: is the above ‘in good shape’? How do you measure or determine level of fitness?

Second question - I do HIIT on the tread as well and can ‘sprint’ up to about 10 mph. I feel like I could add a little but what is a good sprint speed on a treadmill. I don’t want to injure myself but do want to push for better performance.

I’m a 45 year old male.

Thanks in advance!