Getting faster at running- experienced runner

[minimammy]

I'm quite an experienced runner I suppose, I've done 5,10ks halves and marathons. I'm part of a club. More recently I seem to be getting slower steadily, not faster. Has anyone else had this? any tips for me?

Intervals.
To run faster you need to... run faster. Start in little bursts & over time try to piece them together.

Intervals!

And not just sprint/jog ones
Try Kenyan hills, sprint/walk intervals and tempo runs

Runners World used to have a few sample training ideas on their website...

Yes to intervals. And hill work. Also really work on core strength. People get so hung up with pounding out the miles but neglect strength and conditioning. I ran a sub 21 minute 5k last year with hardly any running training but I'd been training in Martial Arts and done thousands of reps of burpees, planks, Kettlebells etc. It really does make a difference to have a strong core. It improves your style and efficiency no end.

If you’re running 4 times a week, make 1 a tempo run, and another intervals/hills. As others have said though, intervals are key.

...but there is a point when we get slower because of age, mind you...

I am starting to wonder about age mind.😂
I think I've neglected hills especially. I've got a race in 6 weeks and I'm 30 seconds a mile slower on average than last year. It's messing with my brain!😄