Master help with lack of fast speed.

I did the 3x400 3sets.

That is not a speed workout. Look up 5x60 on the forum.

The question is why 74 feels easy but 70 feels fast?

Because most masters have a fine redline zone.

How can I get back to the 67s easy?

stop racing 5k's for starters.

What kind of a 5K time do you run right now? Other recent races?

The reason faster paces are difficult is probably because you have not worked on that pace recently. Last fall I started a weekly progression from hill sprints to flat sprints to 200s/400s that has been very helpful at regaining some top-end speed.

You are asking how to get speed back. The answer may shock you.

The trick to getting faster is (drumroll) ... to practice running fast.

No, seriously. It is a fact.

I suggest you use some part of your training to work on running fast. How on earth do you expect to get faster if you don't work on getting faster?

5x60 is on the right track...

I am in about 16 flat shape. A 73 or 74 feels ok even with a quick 100 meter recovery but a 70 are under even with a full recovery feels fast.To back that up a 33 second 200 feels fast .Why is it I can bag out 74s or whatever but even a 200 in 33 is hard or 32 ? I haven't ran a 200 in 30 in a long time.

You say you're in 16:00 flat shape...is that verified by a recent race? Also I think you answered your own question in your first post by saying you haven't run the fast stuff, therefore it's going to feel hard.

Did you do the 200s after the 3 sets of 3x400? If so it will feel harder. I actually did this workout last week four days prior to my race (I think you posted a similar thread awhile back with this workout and I used it) . I hadn't really done much speed stuff (yes as we age, 200/400 is speed work for us) and I struggled with it at first but got through the workout. The 400s I got faster with each and by the time I did the 200s it was hard. I still did fine in the race. Could I have done better? Sure if I actually followed a continuous plan. I think doing the 200s helped me to have a fast finish in the race. But I agree with others if you want to get faster you have to do more speed work, I just have to be careful not do too many of them or I will get injured.

Trust in your training plan if you're following one. Good luck.

You need to do sprint drills,

bang out 5x60s, and strides during the week. Many masters runners lose lower leg power as they age which affects their ability to push off and get nice hip extension. That's why you see the old man shuffle.

68-70 should still feel rather comfortable for a person with 16:00 5K.

True .Yes in a recent race. That might be it The workout was 3x3 sets of 400 getting faster. I knew before I would have no problem with 74 to 73 range but calling on 3 of them in sub 70 or 67 wasn't happening. 2 times my watch messed up and I was only able to time the last 200 in 36 flat into the wind both times for the 2nd half of the 400.Still it might have been a 70 . I don't know.One thing is for sure there were no 66s or 67s. So yes doing this workout from 76 to 70 might be good but I had a few down around 70 to 73 . There was no 67s .When doing 200s I have a hard time getting to 31.I do them from 31 to 33. Fact is I can't do 66 or 67 400s right now back to back.

I just don't have that 68 speed back to back.

I haven't done enough fast stuff yet.

I'm getting old.

Master speed wrote:

I'm getting old.

I did to write this .

Master speed wrote:

I am in about 16 flat shape. A 73 or 74 feels ok even with a quick 100 meter recovery but a 70 are under even with a full recovery feels fast.To back that up a 33 second 200 feels fast .Why is it I can bag out 74s or whatever but even a 200 in 33 is hard or 32 ? I haven't ran a 200 in 30 in a long time.

I already answered that.

Iowa800 wrote:

You need to do sprint drills,

bang out 5x60s, and strides during the week. Many masters runners lose lower leg power as they age which affects their ability to push off and get nice hip extension. That's why you see the old man shuffle.

68-70 should still feel rather comfortable for a person with 16:00 5K.

Is it....LACK OF lower leg power that is limiting hip extension or is it... the SHORTENED hip flexors (from sitting around in a chair, year after year?) that's ruining stride length?