Running Pace for 53-Year-Old Runners: Is 14 Minutes Per Mile Good?

Question
I have been an off and on recreational street jogger since my early 20's, but have really stepped it up in the past 6 months as a 53 year old. My question is about my running speed. My timing right now is about 14 minutes per mile for 3 miles and I was wondering if that's a really slow time for my age or about right or should I jog faster and go a shorter distance? Heart rate is about 137 at end of the run.

Answer
Jim,
I'd say you are right at the borderline of a fast walk (15 minutes/mile is 4mph) & a jog.  If you want to get faster, I'd try to go faster over a shorter distance, such as 1.5 to 2 miles.  Over the course of time, you'll get used to those faster speeds and be able to endure those speeds better.  I think your HR is just fine, at about 82% of your Max HR zone with the 220-age formula.

Rick