Age-Group Challenge

Workout - Age-Group Challenge

• 10min @ 6'30''/km
• 400m @ 5'53''/km
• 2min 30s rest
• 400m @ 4'45''/km
• 2min 30s rest
• 400m @ 4'05''/km
• 2min 30s rest
• 400m @ 3'15''/km
• 2min 30s rest
• 400m @ 2'53''/km
• 2min 30s rest
• 400m @ 2'40''/km
• 2min 30s rest
• 7min @ 6'45''/km

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Intro

Found “Can I Beat The World’s Fastest Old People?” by Mark Lewis? The video explores an interesting challenge you can adapt for yourself. We’ve laid out the workout structure and what makes it tick—here’s how to give it a try today.

Key Points

• Race age-group world records as your benchmarks. Mark taps the British Masters 400 m record times across age brackets and attempts to surpass them.
• Build progressively downward: start with the oldest category (95 yr) and move toward younger groups, testing your speed at each tier.
• Pace by the halfway mark: target a specific 200 m split (first half of the lap) that keeps you on track for the full 400 m goal.
• Structure it as sprint work: warm up, push hard for a single lap, recover briefly, then move to the next age group.

Workout Example

1. Warm‑up – 5‑10 min easy jog + dynamic drills.
2. 400 m attempts – select an age‑group record and run the lap trying to match or beat the time. Reference these benchmarks (each represents one 400 m lap):

   Age Group	Target 400 m Time	Approx. Pace
   95 yr	2:21	5:41 min/km (9:10 mi)
   90 yr	1:54	4:45 min/km (7:38 mi)
   86 yr	1:38	4:12 min/km (6:45 mi)
   80 yr	1:18	3:45 min/km (6:03 mi)
   75 yr	1:09	3:30 min/km (5:38 mi)
   70 yr	1:04	3:22 min/km (5:24 mi)

3. Execution – launch into the run, hitting your 200 m split at roughly half the target time (for example, 30 s if shooting for a 1:00 finish), then drive the second half hard.
4. Recovery – walk or jog 2‑3 min between attempts, then move on to the next younger bracket.
5. Cool‑down – 5 min easy jog + stretch.

Closing Note

Test this age-group sprint ladder and discover which record falls within your reach. The Pacing app lets you dial in custom times—just enter your target 400 m time and get your splits calculated instantly. Enjoy the challenge, run smart, and remind yourself that getting older doesn’t have to slow you down.

Check the original Mark Lewis video for the full story and extra insights.

References

• Can I Beat The World’s Fastest Old People? - YouTube (YouTube Video)