How to Improve Your Running Speed: A Science-Based Approach to Getting Faster
Running faster isn't just about running more—it's about running smarter. Improving your running speed requires a strategic combination of speed work, strength training, proper form, and adequate recovery. Whether you want to break a personal record or simply feel stronger on your runs, understanding the science behind speed development will help you train more effectively and avoid common pitfalls.
Before you begin speed training, establish your baseline pace using the Running Pace Calculator. This gives you a starting point to measure progress and set realistic improvement targets.
Understanding Speed Development
Speed improvement happens through several physiological adaptations:
VO2 Max Improvement Your maximum oxygen consumption increases with interval training, allowing your body to process more oxygen during intense efforts. This translates directly to faster running speeds.
Lactate Threshold Enhancement The pace at which lactic acid begins accumulating in your muscles increases with tempo training. Running faster before fatigue sets in is the goal.
Running Economy Improved biomechanics and strength reduce the energy cost of running at any given pace. You become more efficient, meaning you can maintain faster paces with less effort.
Neuromuscular Adaptations Your nervous system learns to recruit muscle fibers more efficiently and coordinate movement patterns better.
Interval Training: The Foundation of Speed
Interval training involves running fast for short periods followed by recovery. This type of training directly improves your VO2 max and running economy.
Short Intervals (200-400m)
- Purpose: Improve speed, form, and neuromuscular coordination
- Pace: Near maximal effort, faster than 5K pace
- Recovery: Full recovery (walk or easy jog until heart rate returns to normal)
- Example: 8 x 400m at mile pace with 3-4 minute recovery jog
Medium Intervals (800m-1600m)
- Purpose: Improve VO2 max and ability to sustain hard efforts
- Pace: Slightly faster than 5K pace, hard but controlled
- Recovery: 50-90% of interval time (if you run 3:00 for 800m, recover 1:30-2:30)
- Example: 6 x 800m at 5K pace with 90-second recovery jog
Fartlek Runs
- Purpose: Improve speed while maintaining aerobic fitness
- Structure: Alternating fast and easy segments without strict structure
- Example: 1 mile warm-up, then 5 minutes hard, 2 minutes easy, repeat 4 times, cool down
How Often: Start with one interval session per week, build to two sessions per week as fitness improves.
Tempo Training: Building Sustainable Speed
Tempo runs train your body to run faster before lactic acid accumulation causes fatigue. These "comfortably hard" efforts improve your lactate threshold.
Classic Tempo Run
- Pace: 20-30 seconds per mile slower than 5K pace (or 85-90% of max heart rate)
- Duration: 20-30 minutes continuous, or broken into 2-3 segments
- Feeling: Hard but sustainable, you can speak in short phrases
- Example: 2-mile warm-up, 25 minutes at tempo pace, 2-mile cool-down
Tempo Intervals
- Structure: Tempo pace broken into segments with short recovery
- Benefit: Allows you to accumulate more tempo time than continuous runs
- Example: 3 x 2 miles at tempo pace with 2-minute recovery jog
Progression Runs
- Structure: Start easy, gradually increase pace to tempo or faster
- Benefit: Teaches pacing control and finishing strong
- Example: 6 miles starting at easy pace, gradually increasing to tempo pace for final mile
Strength Training for Runners
Strength training improves running economy and reduces injury risk. Focus on movements that translate directly to running.
Key Exercises
Squats
- Why: Builds glute and quad strength for powerful push-off
- How: 3 sets of 8-12 reps, 2-3 times per week
- Variation: Single-leg squats for unilateral strength
Hip Bridges
- Why: Strengthens glutes and hamstrings, improves hip stability
- How: 3 sets of 12-15 reps, focus on glute activation
Planks
- Why: Core strength maintains proper running form, especially when fatigued
- How: Hold for 30-60 seconds, 3 sets
- Variation: Side planks, plank rows, mountain climbers
Lunges
- Why: Single-leg strength improves running economy and prevents imbalances
- How: 3 sets of 10-12 reps per leg, forward and reverse lunges
Calf Raises
- Why: Strong calves absorb impact and propel forward
- How: 3 sets of 15-20 reps, single-leg variations for advanced runners
When to Strength Train: 2-3 times per week, ideally on easy run days or after easy runs. Avoid heavy strength training the day before hard runs.
Running Form Improvements
Better form reduces energy waste and allows you to run faster with the same effort.
Posture
- Head: Look forward, not down at your feet
- Shoulders: Relaxed, not hunched
- Core: Slightly engaged, prevents excessive leaning
- Hips: Forward, not sitting back
Footstrike
- Landing: Midfoot or forefoot, directly under your center of mass
- Avoid: Overstriding (foot landing too far in front) causes braking
- Cadence: Aim for 170-180 steps per minute for most runners
Arm Swing
- Movement: Arms swing forward and back, not across the body
- Angle: Elbows bent at approximately 90 degrees
- Hands: Relaxed, not clenched
Drills to Improve Form
- Strides: 20-30 second fast segments focusing on form, done after easy runs
- High Knees: Promotes proper knee lift and arm swing
- Butt Kicks: Improves heel recovery and hamstring flexibility
- A-Skips: Enhances coordination and running mechanics
Recovery: The Missing Piece
Speed improvement happens during recovery, not during workouts. Without adequate recovery, you can't adapt to training stress.
Sleep
- Target: 7-9 hours per night for optimal recovery
- Impact: Growth hormone release during sleep repairs muscle tissue
- Strategy: Prioritize sleep consistency over perfect hours
Nutrition
- Post-Workout: Consume protein and carbohydrates within 30-60 minutes after hard runs
- Daily: Adequate protein (0.6-0.9g per pound of body weight) supports muscle repair
- Hydration: Maintain consistent hydration throughout the day
Easy Days
- Pace: True easy pace—you should be able to speak in full sentences
- Purpose: Promotes recovery while maintaining aerobic fitness
- Mistake: Running easy days too fast prevents recovery
Rest Days
- Frequency: At least one complete rest day per week
- Alternative: Active recovery (walking, yoga, stretching) can be beneficial
- Listen: If you're overly fatigued, take an extra rest day
Training Progression
Weeks 1-4: Build Base
- Focus: Easy running, one tempo run per week
- Goal: Establish consistency and aerobic fitness
- Speed Work: None, or very light strides
Weeks 5-8: Introduce Speed
- Focus: Add one interval session per week
- Goal: Introduce speed work gradually
- Structure: Easy runs, one tempo, one interval session per week
Weeks 9-12: Develop Speed
- Focus: Increase interval intensity and volume
- Goal: Peak fitness development
- Structure: Easy runs, tempo runs, interval workouts, long runs
Ongoing: Maintenance
- Focus: Maintain speed gains while building endurance
- Goal: Balance speed and endurance training
- Structure: Vary workouts, include cutback weeks every 3-4 weeks
Measuring Progress
Track your improvements using multiple metrics:
Time Trials
- Run a 5K time trial every 4-6 weeks
- Use the Running Pace Calculator to compare results
- Consistent improvement indicates successful training
Workout Performance
- Faster times at same effort level
- Ability to maintain pace longer
- Faster recovery between intervals
Race Performance
- Set new personal records at various distances
- Improved ability to maintain pace throughout races
- Better finishing kick
Common Mistakes to Avoid
Too Much Speed Work Running fast every day prevents recovery and leads to injury. Limit hard efforts to 2-3 times per week maximum.
Neglecting Easy Runs Easy runs build aerobic capacity and promote recovery. They're not optional—they're essential.
Ignoring Strength Training Runners often skip strength work, but it's crucial for injury prevention and performance improvement.
Inadequate Recovery Progress happens during recovery. Overtraining leads to plateaus and injury.
Frequently Asked Questions
How often should I do speed work? Start with one speed session per week. As fitness improves, you can add a second session, but always maintain at least one easy day between hard efforts. Most runners benefit from 1-2 quality sessions per week.
Will speed work make me slower at longer distances? No—properly structured speed work improves your efficiency at all distances. A faster 5K pace translates to a faster marathon pace, assuming you also train for distance.
How long until I see improvements? Most runners notice improvements after 4-6 weeks of consistent training. Significant gains typically occur after 8-12 weeks of structured training.
Should I stop running easy if I want to get faster? No—easy running is essential. It builds aerobic capacity and promotes recovery. The combination of easy running and speed work produces the best results.
Sources
- Daniels, Jack. "Daniels' Running Formula." Human Kinetics, 2014.
- Magness, Steve. "The Science of Running." Origin Press, 2014.
- Running Science. "Strength Training for Runners: A Complete Guide." Running Science, 2023.