You don’t have to be a pro athlete to run faster. Anyone can improve their speed with the right workouts, techniques, and mindset.
It’s beneficial for everyone—5K runners and marathon runners alike. However, speed training should not be attempted until you have injury-free endurance running experience.
Also, it’s common sense that if you’re training for endurance, you should let your muscles get used to that before trying to run faster.
In this guide, we’ll cover simple and effective ways to make you a faster, more efficient runner.
Understand What Affects Your Speed
To get faster, you need to know what slows you down. Here are the key factors that influence your running speed:
✅ Stride Length & Cadence – The distance of each step and how quickly you take them. Faster runners take shorter, quicker steps.
✅ Running Form – Good posture and proper movement prevent wasted energy.
✅ Strength & Endurance – Strong muscles and a fit heart help you sustain speed.
✅ Mental Toughness – Running fast requires pushing through discomfort.
Add Speed Training Gradually
Start slowly adding speed training to your routine. Begin by doing a few speed intervals over a set distance once a week.
There should be very few times in your training when you’re going all out, especially when you’re new to speed work.
It’s much better to make steady, minor improvements each week than to hit a specific distance at a particular time right from the start.
Select Distance Based on Target Race
Choose your running distance based on the race you’re preparing for. For example, 1K speed intervals are significant if you’re training for a 5K race.
However, if you’re preparing for a marathon, you’ll need to focus more on building endurance than speed.
Maintain a Consistent Pace
Maintain your running pace throughout each interval. Beginners often overlook the importance of maintaining a consistent speed. Aim for a pace that feels 7-8 on a scale of 1 to 10 for perceived exertion.
Begin with short intervals. Maintaining the same pace throughout them can lengthen the distance or increase the number of intervals.
Running on Hills
Hill sprints are an excellent way for beginners to get into speed training. They help build leg strength, prevent injuries, and improve your running technique because of the high knee lift involved in running up hills.
Begin with five 10-second sprints at the end of your regular workout. In the following weeks, gradually increase the number of sprints up to 10. After that, reduce the number back to 5, but make each sprint longer.
Interval Running
A great way to integrate intervals into your routine is by gradually increasing your pace during your workout.
🏃 Sprint Intervals – 30-second sprint, 1-minute jog (repeat 8-10 times)
🏃 400m Repeats – Run 400m (one lap on a track) at 90% effort, then recover for 1 minute.
🏃 Pyramid Workout – 200m, 400m, 800m, then back down with short rests.
As you adapt to speed intervals, reduce your walking and jogging time until you’re doing 1 minute of jogging followed by 1 minute of fast running. Repeat this sequence 5-10 times for an effective interval workout.
Fartlek for Beginners
Fartleks are casual speed intervals mixed into your run. A fun way to begin is by sprinting to the next street light or picking up the pace for a minute at the start of each new kilometer.
Experiment with different ways to include these speed bursts. In Swedish, ” fartlek ” means “speed play.
Tempo Run
A basic tempo run involves a 15-minute warm-up, followed by 20 minutes of running at a consistent pace, and concludes with a 15-minute cool-down. This training method teaches us to use oxygen more efficiently, which benefits race day.
You can use the Perceived Exertion Scale (RES) to gauge the intensity. Aim for a pace 30 to 40 seconds faster than your 5K pace or about 7 points above your usual running speed. Gradually increase the intensity to 8 points as you progress.
Strength Training for Speed
Running fast requires strong legs and core muscles. Add these exercises to your routine 2-3 times a week:
🏋️ Squats & Lunges – Build power in your legs.
🏋️ Deadlifts & Hip Thrusts – Strengthen your glutes for better push-off.
🏋️ Planks & Russian Twists – Improve core stability and posture.
🏋️ Calf Raises – Boost ankle strength with more vigorous strides.
Wrapping Up
Becoming a faster runner takes time. You don’t have to change everything immediately—just start with small steps. Add a one-speed workout a week to improve your running form. Some days will feel easier, and others will be tough—but every run strengthens you. The key is to keep going, even when it feels challenging. It’s about mindset, too.
