Most runners ultimately want to run faster, right? Maybe not every day, but overall it’s nice to be able to measure progress with our speed. While there is absolutely nothing wrong with just running at a comfortable pace, setting a goal to get faster is one way to stay motivated and it’s easy to see measurable improvements over time.
It seems simple, right? To get faster, you just need to go at a faster pace. Of course that is easier said than done! Many runners will naturally get a little faster over their first few months/years of running just because they get better at it with practice. Eventually, however, we need to become more focused and intentional about speed goals if we want to see progress. Here are some ways to adjust your training if you want to get faster..
Want to Run Faster? How to Adjust Your Training
Run Less To Run Faster
Yes, that’s right! Sometimes running less can help us to become a faster runner. Ever notice that as you increase your mileage you get slower? Your legs are more fatigued and there is less time to recover between runs. By running less you can be more specific about your training and allow yourself adequate time to recover.
The reduction in mileage doesn’t need to be drastic. Just enough to allow yourself to focus on 1-2 quality workouts per week, with at least 1 easy run and enough recovery time. Many runners thrive off of running 3-4 days a week. And you don’t need to reduce your mileage forever. It can just be for a few months while you work on your speed and get more comfortable with faster paces. Then you can slowly start adding in more mileage again.
Check out the benefits of running 3 days a week!
Add Speed Work
In order to run faster you need to teach your legs to move at a faster pace and improve your aerobic capacity. The best way to do this is through speed work! Depending on your goals, you can do workouts like fartleks, short intervals, or tempo workouts. Here are a few workouts that you can try:
Race Pace Effort Adjustable Workout
Time-Based Pyramid Workout
45 Minute Fartlek Workout
Fast-Finish Focused 5k Workout
Strides are also a great way to improve speed!
Run More
I know I said you should run less to get faster, but another strategy is to run more. It really depends on your goals. By increasing you mileage you will build endurance and have more opportunities to work on your speed. However, you need to carefully plan out your training to do this effectively. Not all of your runs will be fast. In fact, most of them should be slow. For more experienced runners looking to get faster for longer periods of time, this can be a helpful strategy. New runners or runners focused on shorter distances are probably better off with low to moderate mileage.
You may also like: 4 tips on how to slow yourself down when running
Add Strength Training
By building strength in your legs and core you can help your body to move faster. A running-specific strength training program can help improve running economy and performance, as well as reduce your risk of injury. One of the challenges of getting faster while strength training is the timing of your workouts. You may want to first follow a 4-6 week strength program as your main focus before working on your speed. This will allow your body to adjust to strength training. Then, you can continue to strength train but shift your focus to your running.
Check out this Step-by-Step Guide to Improving in the Half-Marathon!
When you are focusing more on strength training, make those workouts your priority. When your focus is on running, you can run first and do a strength workout later in the day or the next day. It’s often recommended to strength train on the same days as a hard workout, to keep your hard days hard and your easy days easy.
You may also like: Faster as a Masters Runner
Work on Drills for Form
Running faster also requires good form. If your form breaks down as you go faster, you may be more likely to get injured. Try adding in some running drills before a workout (after a warm-up and some easy running) twice a week.
Add Hills to Run Faster
It’s been said that hills are speedwork in disguise. Hills can be a great way to get stronger and faster, either in addition to or instead of traditional speedwork. They can also help you to become more efficient, Start by doing about 4-5 repeats that take about 30-60 seconds each. Allow yourself time to recover between each interval. You can slowly increase the number of reps and the time (length of the hill) over the course of a few weeks.
You may also like: 5 Running Workouts You Can Do To Increase Your Speed
Adjust your Workout Schedule
There were many different strategies that I just described, and you shouldn’t focus on all of them at once. Think about your overall goals and what you want to focus on for the next few months. Make adjustments to your workout schedule to allow for quality sessions that will help you get faster with adequate rest and recovery. Of course you will also want to make time for strength training, foam rolling, etc.
If you find that you are feeling burned out now, or running isn’t going great, take a few weeks off (or cut back significantly) before you start focusing on speed. A few weeks of lower mileage, cross-training, or complete rest might be just what you need to start improving!
Check out How To Create Your Own Simple Training Plan
Focus on shorter distances like the 5k
If you typically train for longer distances like the marathon and half-marathon, try taking some time to focus on short distances like the 5k or even 1 mile! You can do a 5k time trial or find a local race to run. This is a good way to maximize time between long distance races too. Here are some ideas for how long distance runners can train for a strong 5k.
You may also like: Running Goals To Keep You Focused Without A Race
Get a Coach to Help You Run Faster
One other strategy is to get a coach to help you get faster! Often times a coach can recognize ways you can alter your training that maybe you haven’t thought of. Sometimes we can be so wrapped up in our own training it can be difficult to see the big picture and make appropriate adjustments. Even though there aren’t any races in the foreseeable future, a coach can still be highly beneficial with helping you to reach other goals.
You can also check out my race preparation guide or other running resources!
Have you ever focused your training specifically on getting faster?
Do you like hill repeats?
Do you find that you are faster when you are doing higher or lower mileage?
You may also like:
- Tips for Overcoming a Running Slump
- 8 Reasons To Take a Break From Running
- How To Run a Speed Workout in the Heat
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I absolutely agree with running less, Lisa!
Yes, it’s counterintuitive, but it helps to get faster. Speedwork, hills and strength work are essential, too.
Many also swear by doing 80% in HR Zone 2 and 20% speedwork in HR 4 and 5. The method sounds intriguing.
I have been wanting to test this over four months with a 5k time trial at the end of August. Unfortunately, I will have to postpone the test due to injury.
That sounds like a great method to test out! I hope you can give it a try soon!
Higher mileage helps me run faster. I’m a slow twitch runner and can handle the mileage, as too much speed work tends to beat me up more. Anything that makes me more efficient – mileage, strength, etc – makes me faster.
It’s good that you know that about yourself! Getting more efficient at running really is the key to running faster.
years ago when I kept my runs to shorter distances (10K’s), I was way faster. Not sure if it was years of abuse on my body or aging or both. I am significantly slower now. Now, I just want to run pain free and I really don’t care how fast
I hear ya on just wanting to run pain free! Most of the time I don’t really care about speed and I am fine with my slower than usual runs this summer (and with the stroller). But then sometimes I get the itch to run faster. Also, I like having something to work towards.
I agree! For me personally, I would really say doing speedwork, hill work PLUS getting a coach have all helped me to get faster!
That sounds like a great combo!
I have surely noticed that I am slower when I put in a lot of miles. I was just thinking how I need to take a rest day to see if it helps me improve my pace. Thanks for all the great advice.
The rest days really can help! I definitely notice that as my body gets tired from more miles I tend to slow down.
I’ve finally gotten faster this year after many, many years of trying. While there’s really nothing that I haven’t tried, I feel that reducing my mileage was the gateway to getting where I am now. Late last year I was burned out so I cut back to shorter runs and mentally that gave me the freedom to start pushing the pace because I was “only” running 3 miles. After I built my mileage back up I had the confidence to start pushing my pace on longer runs. I do a fair amount of planned speedwork, but I almost feel like a more casual fartlek style “eh just push it to the end of the mile” or “one minute fast/one minute slow” approach is more beneficial to building speed.
That’s a great strategy! I think running less can really help alot of people. It gives you more time to recover and more energy to focus on the quality workouts.
I definitely got faster at short distances by running longer.
Drills help but I’m not one to do them unless someone makes me – so it did work when I joined a training group.
But there is that age thing and there I have been running less and adding more rest days.
I am not consistent with drills either! They are the one thing I keep thinking that I should incorporate into my training but I never do.
I don’t think I’m built for speed. When I started running, it was all good, and I was actually running fairly quickly, but then I had my tonsillectomy and it all went downhill from there. I got the coach, did all the workouts, but I just can’t get the breathing thing down right. Sadly (maybe), I’m not so far off my pre-broken leg pace (in some cases I’m faster). So I’m going to hold on tight to that .
It’s too bad the breathing is such an issue for you! I’m at the point where it’s nice to work towards faster running but I’ve learned that its definitely not the most important thing.
Great tips, Lisa!
I do like hill repeats. Haven’t done them in a really long time though. My achilles has bothered me just a bit off & on, so that’s probably why — although I admit it wasn’t actually a conscious decision, it just sort of happened, so thank you for reminding me about them!
Or maybe it was because I was just focusing on running for fun. 🙂
I haven’t done hill repeats in a long time either. (Maybe a year?) They are probably the workout I avoid the most. I would rather do speed workouts or tempo runs any day.
Great tips. Even though I know I’ll never run any more PRs, I still like to train to run faster. I do need to do drills though. I have my clients do them, but I slack on that myself.
Me too! I just can’t get in the habit of doing them. I feel like they would take time away time from my running, but I know they are important and can ultimately help my running.
Great advice and excellent point about the drills.
My coach noticed that my running form needs improving. To avoid injury and to improve my efficiency, he has me include drills for 10-15 minutes at the start of every training session. I’m hope it will help me to improve on my pace!
Great advice! At this point in my running I know I need to add in some speed work if I want to get out of this sluggish mode I’m in right now. I’ve done a few fartlek runs but tempo runs are really the key for me. Those and doing the drills, especially strides. They really are so helpful with leg turnover and form.
It is hard to find that sweet spot for training! When I ran less mileage, I was definitely faster. Speed work has been hit or miss with me.
I must say, I was really doing great with all of this. And then summer punched in and brought me crashing down. I was really starting to see improvement with my speed, but I’m too nervous to push too hard right now in this heat.