This gives an age grade performance of 68.84%, which would be a good or very good local runner. Advanced < 50 Decent < 56 Poor <\ 70 Untrained > 70 <\ being less than or equal to If running isn't something you're good at in any way, don't feel bad about a 2 minute 400, but if you can run well and you consider yourself to be an athlete, then you should be sure to maintain a 400m that's under 60 - 65 seconds. Since, you said you're past your 30's we'll assume you're 40, you're male and we'll use 14.9s as your time. A good time for a 10 year old boy in the 400 meter dash would be as close to 1 minute as possible. Most of the female runners doing a 5k run will be doing 34 – 40 minutes. 500 yards of freestyle in 12 minutes would be an excellent rating on the Cooper scale for a 60 or more year old man or a 40-49 year old woman. A good time for competing would be under 1 minute. Average 5k Time For 40 Year Old Woman. Typical workouts were 4 x 200m, 2 x 400m or a time trial of 800 or 1200 meters. A good time for a 10 year old boy in the 400 meter dash would be as close to 1 minute as possible. It would rate poor for a 13-19 year old male. Average 5k Time For 50 Year Old Female. Under 5:00 at 50-years-old. It takes World Record performances for each age and disatance, for men and women, and uses these as benchmarks. So, it's possible to compare a 42-year-old woman's marathon, a 15-year-old boy's 5k, and a 66-year-old man's 10k. That’s an average figure for those physically fit. You’ll be amazed look back on old workouts and remembering how challenging certain paces felt in the beginning. ... For more 400m training advice, ... 18-Year-Old Blazes a 9.98 100-Meter Dash, the Fastest High School Time … It would rate good for a 40-49 year old man or a 20-29 year old woman. So, for example: if the World Record for a 40 year old man running 10 miles is 46:31 and another 40 year old man runs 10 miles in 58:30, he has an Age-Graded performance of 79.5% (46:31 divided by 58:30). Grading is usually like this >90% world class, >80% national class, >70% regional class, >60% local class. Incorporating 400 meter running workouts into your training plan on a regular basis is a great way to follow your progress and see your fitness improve over time. For a 50 year old female a 5K race is still an achievable feat as long as she is reasonably fit and been training. 8 & Under 50 Meter Butterfly NA NA 8 & Under 50 Meter Breaststroke NA NA 8 & Under 50 Meter Backstroke NA NA ... Time standards are the USA Swimming long course "A" time standard for all 200M, 400M and 1500M events and "BB" time standards for events under 200M. 11 years old is a great time to start considering athletic/track training if not already doing so. Children are more focused and often the competitive side starts to show. This can be a particularly good time to use the Valsalva technique. The age-standard time is derived from the open-class-standard, and is the time for a specified distance and sex that will result in an age-grading percentage of 100% for an athlete of the specified age. It would rate fair for a 20-29 year old man or a 13-19 year old woman. A good time for competing would be under 1 minute. Last year at age 47 at mile-high elevation I was running 400m intervals at the track at a sub 90-second pace - not sure what I could do in a single all out sprint. Please see the event entry packet at www.aaujrogames.org for All the intervals were at or just slightly under 5-minute pace. At 11 years old, running 100 meters in under 23 seconds is fast. I think some folks are underestimating how much of a hateful suck-fest the 400m sprint is … This 400 meter running workout can easily fit into a run of any distance. 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