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I am 45 years old and started running again in the last 6 months because my 13 year old twin daughters decided they liked cross country. So any way I am now running again and am looking forward to this coming year. However, I was wondering what I should expect for someone my age with a few extra pounds on them. I am 5'11 and weigh around 190, and I can run 10 miles at this point. Although it is rather slow. Is there any way I can expect to be able to run a 5K in the 21s-22s before mid season? I can run about a 24 now and run about 4 times a week. Would run more but I happen to have either a stone bruise or heel spur, and my Hams are tighter than a 30 day clock lol. Any way any advice would be appreciated
from this old man. Thanks


Sounds reasonable. A few things to get you on your way.

1. See a doc about your foot
2. Start stretching everyday, especailly after you workout when you muscles are warm.
3. get a heart rate monitor (HRM) and learn and use it properly
4. Follow a good program. See 5k programs