I only actually 'run' about 3 days a week and almost never 2 days in a row, and not that much either about 50k a week. A lot of cross training paddling, rowing, and Stairmaster. Still managed sub 3 marathon (downhill) at 62 and 5th place 60-64 age group finish at NYC marathon.
If "speed is a problem", do some speedwork. It doesn't need to be structured track running, just find some flat ground and try sessions like 12 - 20 x 1 minute on/off; 20 x 30 secs on/off; 6 - 8 x 2 minutes with 90 seconds recovery. Do one of these each week along with your easy runs, tempo etc. and your speed will improve. These speed sessions shouldn't be flat out but at (2 mins) or faster than 5k pace and working on good form and turnover, all recoveries very slow jog (or walk if you prefer).
One of the better pieces of masters advice I received is to not do the last rep. The risk reward ratio is very poor. The marginal gains you chase will be more than offset by injury.
I'm 61, and this is good advice. Additionally, I'd add to NOT force the pace in workouts. If the workout calls for 7:15/mi pace, do not do 7:05-7:10. If you are not feeling 7:15, just get it done at 7:25. Those little niggles and strains you get as you're older take forever to resolve. 90% is fine if it allows you to get a consistent training cycle.
Help us build the best running shoe review site for a chance to win a LetsRun t-shirt.Help us build the best running shoe review site for a chance to win one of 10 LetsRun t-shirts.