How Do You Increase Your Running Speed?

Looking to shave seconds off your mile or simply boost your daily running performance? Whether you're preparing for a school fitness test, aiming to level up on your treadmill fitness app, or pushing for a new personal best in a 5K, improving your running speed takes more than just logging miles. With the right techniques—from interval workouts to form adjustments—you can train smarter, not just harder, and see real results without overtraining or injury.

Proven Methods to Improve Your Running Pace

Whether you're training for your first 5K or chasing a personal best, improving your running pace is a goal shared by runners of all levels. But how exactly can you run faster without risking injury or burning out? The answer lies in a combination of strategic workouts, proper recovery, and consistent practice.

1. Incorporate Interval Training

One of the fastest ways to boost your pace is through interval training. This involves alternating between periods of high-intensity running and rest or light jogging. For example, you can run at a hard pace for 1 minute, then jog or walk for 1–2 minutes, and repeat for 20–30 minutes.

This method:

• Increases cardiovascular endurance

• Builds fast-twitch muscle fibers 

• Trains your body to handle faster speeds over time

Try adding one interval workout per week to your training plan to see real results.

2. Focus on Running Form

Improving your running form can lead to more efficient movement, reduced fatigue, and better speed. Keep these key points in mind:

• Shorten your stride: Avoid overstriding, which can waste energy and increase injury risk.

• Engage your core: A strong core helps maintain posture, especially during longer runs.

• Relax your arms and shoulders: Tension can slow you down.

A small improvement in form can make a big difference in your ability to increase running speed without extra effort.

3. Add Strength Training to Your Routine

Runners often overlook strength work, but building muscle strength, especially in your legs and core, improves overall performance. Exercises like lunges, squats, and deadlifts can increase power and reduce injury risk.

Aim for 2–3 sessions per week that include:

• Lower body strength training

• Core workouts

• Plyometrics (jump-based exercises) to boost explosive speed

Adding strength training helps you become a stronger and faster runner.

Want a cross-training option that supports your running speed goals? Cycling is a low-impact yet effective alternative to running that can improve cardiovascular fitness and build lower-body strength. In fact, cycling equivalent to 10,000 steps is a common way to measure fitness activity—great for runners looking to mix up their routine without losing momentum.

4. Practice Tempo Runs

Tempo runs, or threshold runs, involve running at a “comfortably hard” pace for a sustained period—usually 20 to 40 minutes. These runs teach your body to tolerate lactic acid build-up, which occurs when running fast.

Start with 1 tempo run per week, focusing on:

• A warm-up jog (10 minutes)

• Tempo pace (20 minutes at your 10K pace)

• Cool-down jog (10 minutes)

These runs are key for building endurance and speed simultaneously.

5. Prioritize Recovery and Consistency

The most effective way to improve running pace is consistency. But consistency only works when paired with proper recovery. Overtraining leads to fatigue and injury, which will slow your progress.

Remember to:

• Take at least one full rest day per week

• Sleep 7–9 hours per night

• Stretch and foam roll after hard workouts

• Hydrate and fuel your body properly

Smart recovery makes sure you’re ready to push harder in your next session.

Speed Training Tips for Runners

Whether you're preparing for your first 5K or aiming to set a new personal record, speed training can help you reach your goals faster—literally. But running faster isn’t just about pushing harder; it’s about training smarter. In this guide, we’ll cover essential speed training tips for runners, including the best workouts, running drills, and exercises to improve your pace and performance.

1. Start with Interval Training

One of the most effective speed workouts for runners is interval training. This involves alternating between periods of high-intensity running and rest or low-intensity jogging.

Why it works: Interval training helps improve cardiovascular efficiency, builds fast-twitch muscle fibers, and increases your lactate threshold—all crucial for running faster.

Example workout:

• Warm up for 10 minutes

• Run 400 meters at 90% effort

• Jog or walk for 1-2 minutes

• Repeat for 4–6 rounds

This simple structure can be modified for any distance or ability level and is often used by elite runners to improve race pace.

2. Add Strides and Running Drills

Incorporating running drills and strides into your routine can boost coordination, power, and leg turnover.

Strides: Short bursts (around 20–30 seconds) of controlled, fast running. Do 4–6 strides at the end of an easy run to improve neuromuscular efficiency.

Drills to try:

• High knees: Builds quick leg turnover

• Butt kicks: Promotes proper heel lift

• A-skips: Improves form and posture

• Bounding: Develops explosive strength

These drills target the mechanics of how to run faster by training your body to move efficiently.

3. Strength Training = Speed Gains

Don’t skip the gym. Strength training helps you become a more powerful runner, reduces injury risk, and enhances stride efficiency.

Focus on:

• Squats and lunges for lower-body strength

• Core workouts to support posture and balance

• Plyometrics (like jump squats or box jumps) to develop explosive power

Even 2 strength sessions a week can make a noticeable difference in your running speed and endurance.

4. Optimize Recovery and Nutrition

Speed training stresses the body more than easy running, so recovery becomes even more critical.

Key recovery tips:

• Prioritize 7–9 hours of sleep per night

• Refuel with protein and carbs within 30–60 minutes post-workout

• Hydrate consistently

• Include rest days and low-intensity runs to avoid overtraining

A well-fueled, well-rested body performs better. Underestimating recovery can lead to plateaus or injuries.

5. Stay Consistent and Track Progress

Consistency beats intensity. Doing speed workouts for runners once a week and gradually increasing volume will help you progress safely.

Use tools like:

• A running tracker app or GPS watch

• Heart rate monitors

• Treadmill training apps with virtual pace settings

• Weekly time trials to measure progress

Logging your runs, speed sessions, and strength workouts lets you track improvements and make smarter adjustments to your training plan.

Effective Strategies for Faster Running

Whether you're preparing for your first 5K or aiming to beat your personal best, learning how to run faster is a goal shared by many runners. But speed doesn’t come overnight—it’s the result of smart training, consistency, and proper technique. In this post, we’ll break down proven strategies to improve your running speed and boost performance, even if you’re a beginner.

1. Incorporate Interval and Speed Training

One of the most effective ways to improve running speed is by adding interval training to your weekly routine. Intervals involve alternating periods of high-intensity running with recovery.

For example:

• Run fast for 1 minute, jog for 2 minutes.

• Repeat 5–8 times.

Speed training boosts cardiovascular endurance, trains your muscles to recover quickly, and increases your lactate threshold. Don’t forget to warm up properly to avoid injury.

2. Focus on Running Form and Technique

Efficient form helps conserve energy and reduces injury risk. Key tips include:

• Keep your shoulders relaxed and arms swinging forward and back (not across your body).

• Lean slightly forward from the ankles, not the waist.

• Aim for a quick cadence—180 steps per minute is a solid benchmark for most runners.

Good posture and efficient arm movement can significantly improve running economy and help you sustain higher speeds longer.

3. Strength Training for Runners

Stronger muscles mean more power and speed. Add strength workouts 2–3 times per week focusing on:

• Core (planks, Russian twists)

• Glutes (lunges, hip thrusts)

• Legs (squats, calf raises)

Plyometric exercises like jump squats and box jumps are particularly effective for increasing explosive power, which is essential for faster running.

4. Gradually Increase Mileage and Pace

Don’t expect massive gains overnight. The key to long-term progress is gradual adaptation:

• Increase your weekly mileage by no more than 10% per week.

• Include tempo runs where you run at a “comfortably hard” pace for 20–30 minutes.

This builds endurance and mental toughness while reducing the risk of burnout or injury.

5. Prioritize Recovery and Sleep

Many runners overlook the importance of recovery. But muscle repair, strength gains, and speed improvements all happen during rest—not during training. Tips include:

• Sleep at least 7–9 hours a night.

• Use foam rollers or massage tools after workouts.

• Schedule rest days or low-intensity runs.

Neglecting recovery can lead to fatigue, slower progress, and injury.

Building speed isn’t about sprinting every session—it’s about balance, consistency, and knowing what your body needs. By including structured speed work, cross-training, and recovery into your weekly plan, you’ll improve your pace over time. Whether you're running outdoors, training on a smart treadmill with virtual courses, or competing in a treadmill racing game, stay focused, stay motivated, and celebrate every improvement. Speed takes time—but with the right approach, your faster future is just a few strides away.