I'm always on Strava, and one trend I've noticed with a lot of guys in their 30s and 40s is a huge drop in relative speed at shorter distances. These guys are talented, fit runners, but their 5K speed is sometimes only a few seconds faster per mile than their half marathon speed. I follow a 2:38 marathoner whose 5k PR is 17:35.
My question is if there's a way to prevent this loss of speed as I continue to climb the ladder towards 30. More 5K races? More 400m repeats? More 1,000M repeats? What's the protocol?