How to Get Faster as a Runner: A Coach’s Guide to Unlocking Speed
- FORDY RUNS
- Jun 6
- 3 min read
One of the most common goals I hear as a running coach is: “I want to get faster.” Whether you’re chasing a 5K PB, training for a marathon, or just want to feel smoother on your runs, speed is a skill you can train—regardless of your current fitness level. The good news? With the right approach, consistent effort, and structured workouts, any runner can improve their pace. In this guide, I’ll walk you through the key principles of running faster, proven training sessions, and the best tips to become a more efficient, powerful runner.
The Fundamentals of Running Faster
Before diving into workouts, let’s break down what it actually takes to improve your running speed:
1. Build a Strong Aerobic Base
Speed comes from endurance. Without a solid base of aerobic fitness, your body won’t handle harder sessions or faster paces. Base-building runs (easy, conversational pace) should make up 70–80% of your weekly mileage.
2. Incorporate Speed Workouts
Targeted sessions like intervals, tempo runs, and strides improve your leg turnover, lactate threshold, and neuromuscular coordination—key components of speed.
3. Improve Running Form and Efficiency
Better form equals better speed. Think upright posture, slight forward lean, quick cadence, and relaxed upper body.
4. Add Strength and Mobility Training
Stronger glutes, hamstrings, and core = more propulsion and less injury risk. Don't skip the strength work!
Structured Running Sessions to Increase Speed
Here are 4 coach-approved running workouts designed to help you get faster:
1. Interval Training (Speed Intervals)
Goal: Increase maximum speed and VO₂ max
Session Example:
Warm-up: 10–15 mins easy running + dynamic drills
Main Set: 6 × 400m at 5K pace with 90 seconds rest
Cool-down: 10 mins easy jog
Progression Tip: Add reps or reduce recovery over time.
2. Tempo Runs (Lactate Threshold Training)
Goal: Improve sustained speed and aerobic threshold
Session Example:
Warm-up: 10 mins easy run
Main Set: 20 mins at comfortably hard pace (around 80–85% effort or your 10K pace)
Cool-down: 10 mins easy run
Coach’s Note: If new to tempo runs, start with 10 minutes and build from there.
3. Fartlek Training (Speed Play)
Goal: Blend speed with endurance
Session Example:
Warm-up: 10 mins easy run
Main Set: 8 rounds of 1 min hard, 2 mins easy jog
Cool-down: 10 mins jog
Coach’s Tip: Run the hard segments at around 5K–10K effort.
4. Hill Repeats (Power & Speed)
Goal: Develop strength, power, and running economy
Session Example:
Warm-up: 15 mins easy run
Main Set: 6 × 30-second hill sprints (moderate incline), walk/jog down for recovery
Cool-down: 10 mins easy run
Coach’s Advice: Focus on driving your knees and keeping your form sharp.
Weekly Structure Example for Speed Development
If you're running 4–5 times per week, here’s how to structure your week:
Monday: Easy recovery run + core strength
Tuesday: Interval or tempo run
Wednesday: Rest or cross-training
Thursday: Easy run or fartlek
Friday: Strength training or mobility
Saturday: Long run (easy pace)
Sunday: Optional easy run or rest
Additional Tips to Run Faster
Prioritize Sleep & Recovery: Speed gains happen when you recover well.
Hydrate and Fuel Properly: Eat enough to support intense training.
Track Progress: Use a running app or GPS watch to measure improvements.
Train with Purpose: Every run should have a goal—easy, fast, long, or recovery.
Be Patient: Speed gains take weeks of consistent effort. Trust the process.
