So you've come back from a hiatus and have built a solid aerobic base.
But you've noticed that you have gotten a little slower.
Perhaps you've been a long time runner with an excellent aerobic base, but you are experiencing the same problem.
Here are a couple tips you can use to regain your speed.
Run 100-meter strides two times per week at the end of your regular workouts.
Start with eighty to ninety percent effort for seventy meters, then slow it down throughout the final thirty meters.
Do this workout once per week.
Do eight to ten strides per workout.
During your regular workouts, do a strong six minute kick at seventy to eighty percent effort.
For example, if your regular workout is thirty minutes of easy running, do 12 minutes of running, followed by a six minute kick, then finish the remaining twelve minutes at an easy pace.
Increase your kick duration by a minute every week.
Do this workout once a week.
Do high intensity interval training.
After a five to ten minute easy warm up, go hard for five minutes, then jog easy for one minute.
Do another hard interval at four minutes, followed by an easy one minute jog.
Keep alternating between hard and easy intervals, decreasing each following hard interval by one minute.
The sequence should look like 5-easy-4-easy-3-easy-2-easy-1-easy.
Add one minute to the hard intervals each following week.
For example, the following week's sequence should look like 6-easy-5-easy-4-easy-3-easy-2-easy.
Keep adding more minutes until your longest interval is ten minutes.