I imagine this is a consistent question: how do those of us, er, 'more senior' runners gain some more speed? I am 59 years old and train normally at a 5.47 km/hour pace. Thing is, I cannot seem to run any faster, even when doing the occasional interval(s) or trying to speed up hills. I read articles on speed work but I deduce they are written normally for younger folk than I. In years gone past my Marathon PB was 3.52. As I anticipate both the Edinburgh and then Dublin, I feel I'll be very thankful if I am around 4.15.
Any advice suitable for someone my age?
Of course, as I write this, I am conscious of the tragedy yesterday at Boston. My obession with wanting a few more minutes off my time is rather insignificant.
Thanks for this helpful response, Cougie. Er, yep, that should be 5.47mins/Km. On the flats, most of the time, I could carry on a very, very stacato-like conversation
Yep, I see your point about more intentional and weekly intervals. I think, in fact, I tend to do more fartleks than anything other specific intervals.
Hold fast to what Cougie says. You must start a weekly speed session and bear in mind that it's going to be round about 8 weeks before the benefits begin to kick in.I didn't start running until I was about 55 but managed a marathon in 3:53 at 65 so you have plenty of time to get a new PB.JJ
Gavin.. agree with the advice so far. If you haven't already tried them do a Parkrun very 2/3 weeks. They force you to sustain a quick pace for 3m+ and don't half improve your speed. Post injury I went from 21:50 last summer to sub 20 by the end of the year. I'm 55 BTW.
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