Can I get my speed back in my 30s?

You could get close. Sounds like you have too much of "life" in the way to be that focused. But yeah, you could get close.

Go for it!

The chase is better than the catch.

Yes... I just turned 33, and am within a tenth of my college average in the 60m (7.04ish). A lot of General Strength components and 100-150's have brought the Max Velocity back. I have done some short rest interval stuff over 200m on a few occasions this season, but most has been >2min rest between reps... even at reps in the 70% range.

Granted, I didnt have as much weight to lose, but it is definitely possible.

For the most part, I follow a weekly track session microcycle that is along these lines...

Mon. - Acceleration... 10-40m

Tues. - General Strength... 100-200m

Wed. - Easy Body Weight Circuit x 2-3, easy flexibility work

Thurs. - Acceleration/Max Speed... 10-80m, flys, etc.

Fri.- Circuits, Flexibility

Sat.- General Strength... 100-200m

Sun.- Rest

Depending on the period of the season, some things are added, and some days might change in theme. Components such as Multi-Throws and Plyo's usually take place on Accel days.

You need to find other people to train with, have you got a local track?

Thanks for the feedback folks. Like I said, I'm not really sure if I'm serious about this because I have a lot going on, but it's definitely something I think about sometimes.

To answer ukathleticscoach: I don't really have a local track. There is one within running distance of my house, and I used to use that one at night (jumped the fence), but technically the school doesn't want non-students using it after hours. A lot of local tracks are restricted that way. It sucks. There is a local university that holds all-comers/masters meets during the summer and I met a few sprinters there a couple years ago. So that's a possiblity as far as training partners are concerned.

I may start doing general fitness and cross training this spring or summer so that I can be ready to take on some sprint training before next year's track season. This season ain't happenin', haha.

I have a training program if you need help.

Coach Carnegie wrote:

I have a training program if you need help.

Can I get a copy?

Interested Observer wrote:

Coach Carnegie wrote:

I have a training program if you need help.

Can I get a copy?

My training programs are personal.

pet a doggie

Does it cost money?

It's tough to regain speed in your 30's. I ran a 4.8 40 in college (I played football D-1) and my speed absolutely sucks now.

Granted, I do distance work these days but I can't even come close to catching my 19-year old self in a 200m sprint.

What do you think the range is for 100m, 200m, 400m, 800m for a 30-something who trains?

Looks like another half-ass attempt which, sorry to say, isn't going to cut it.

Can you do it? Of course you can. MJ ran 19.71 and 30.85 when he was 32 and had set the 400m WR a month shy of his 32nd birthday.

Realistic? Probably not if you have too many "life" factors that could potentially get in the way.

I don't totally agree. If he gets someone who will give him good training help and not try to sell him something he may have a chance. If he posts his weekly summaries and opens himself up to criticism and accountability I think he has a better chance.

I believe it is possible if you're serious about it. I am 30 and haven't ran in 10 yrs. but will attempt to break all my prs. by the end of the year. I just ordered my racing flats and havent' bought some since my high school days. I ran a 440 mile as a sophomore in high school and ran a pr. in the 800 (2:06)en route to my mile best of 432 my freshman yr. of college. Like I said, dedication will get you there, I'm close to 2 months into my training and haven't felt this good about running since my senior yr or high school. Good luck.

i kinda like running wrote:

Does it cost money?

A good training program is never free.

[quote]one more time... wrote:

Yes... I just turned 33, and am within a tenth of my college average in the 60m (7.04ish).

You might be in 11.03 - 11.2/100 meter shape.

Coach Carnegie wrote:

i kinda like running wrote:

Does it cost money?

A good training program is never free.

Actually, a there are lots of great training programs you can find for free just by searching these boards. E.g. 'old sub 4' posted a great program for the 800 a few years ago - just use the search function!