Quick answer: To increase running speed, keep most miles easy, add one speed workout and one threshold or hill session each week, lift twice weekly, and protect recovery hard enough that the fast days stay fast. The fastest runners I know do not hammer every run. They separate stress from recovery.
The mistake I see all the time is simple: a runner wants to get faster, so every run becomes a little too hard. Monday is not quite easy. Wednesday is not quite a workout. Saturday is a long run that turns into a quiet race against the watch. Three weeks later the legs feel flat, the pace stops moving, and the runner assumes they need more grit.
Most of the time, they need better separation. Running speed is not one thing. It is a mix of aerobic capacity, threshold, neuromuscular pop, running economy, and the ability to recover from the work that improves those traits. This guide shows you how to train those pieces without turning your week into a pile of hard runs.
If you are newer and still building consistency, start with your easy run pace and how far a beginner should run before adding the harder sessions here. Speed work is useful. Speed work on top of a shaky base is usually just noise.
How to Increase Running Speed: The Short Version
To run faster, train five things: easy aerobic volume, threshold stamina, VO2 max, leg stiffness or spring, and race-specific pacing. A good week usually has two quality touches: one faster session, one stamina session, and the rest easy enough that you actually adapt.
| If you want to improve | Best training tool | How often | What it feels like |
|---|---|---|---|
| Top-end speed | Strides, short hills, 200m reps | 1-3 short touches/week | Fast but relaxed, never a death march |
| 5K speed | 400m to 1,000m intervals | 1 time/week | Hard, controlled, repeatable |
| 10K to half marathon pace | Tempo runs and cruise intervals | 1 time/week | Comfortably hard, not gasping |
| Running economy | Strength, plyometrics, cadence cleanup | 2 times/week | Snappy, stable, low volume |
| Marathon speed | Easy volume plus marathon-pace segments | Every 1-2 weeks | Smooth, patient, sustainable |
Ken’s rule: If a workout makes tomorrow’s easy run impossible, the workout was too expensive. Faster running comes from repeatable training, not one heroic session.
Do This Readiness Check Before You Add Speed Work
Speed work is not dangerous by default, but it is less forgiving than easy running. Before I give a runner intervals, I want to see a few boring boxes checked. Boring is good. Boring means the chassis can handle the engine.
- You have run consistently for at least 6-8 weeks.
- You can run 30 minutes easy without racing the final mile.
- You can do a light warm-up, 4 short strides, and feel better after them, not worse.
- You are not currently nursing shin, Achilles, hamstring, or knee pain. If you are, read how to prevent running injuries first.
- You have at least one full easy or rest day after hard sessions.
If you fail one of those checks, you do not need to sit around doing nothing. Build with easy mileage, short strides, hill walking, and light strength for two to four weeks. That phase pays off later because it lets the harder work land cleanly.
The Four Speed Levers Every Runner Should Understand
When a runner asks how to increase running speed, I first ask which kind of speed is missing. A 5K runner fading at mile two has a different problem than a marathoner who cannot change gears late or a beginner whose legs feel awkward any time the pace drops.
1. Aerobic base: the speed you earn quietly
Aerobic base is the reason easy running matters. It improves the machinery that lets you use oxygen, clear byproducts, and keep form together late in a run. This is where zone 2 training for runners and patient weekly mileage do their work.
2. Threshold: the pace you can hold when things get honest
Threshold work teaches you to run faster before the effort tips into chaos. It is the engine behind strong 10K, half marathon, and marathon running. If intervals are sparks, threshold is the steady flame. My deeper breakdown is in tempo run training, but the simple version is this: controlled discomfort for 10-30 minutes at a time.
3. VO2 max: the ceiling
VO2 max sessions are the hard repeats most runners picture when they hear speed work: 400s, 800s, 1,000s, or 2-4 minute reps. They are useful, but they are expensive. One good session per week is plenty for most recreational runners. For examples, see my guide to interval training for runners.
4. Running economy: free speed that is not really free
Running economy means how much energy you spend at a given pace. You improve it with better mechanics, strength, plyometrics, shoe choice, and lots of smooth running. Cadence is part of this, but it is not a magic number. Use running cadence as a clue, not a commandment.
Set Your Training Paces Without Overthinking It
You can use a recent race, a time trial, heart rate, or rate of perceived exertion. I prefer using effort first, then pace as a check. GPS pace jumps around. Your lungs and legs tell the truth if you learn the language.
| Training pace | RPE | Talk test | Common mistake |
|---|---|---|---|
| Easy | 2-4/10 | Full sentences | Running it because the watch says you are slow |
| Steady | 5/10 | Short phrases | Letting every easy run drift here |
| Tempo/threshold | 6-7/10 | A few words | Running it like a 5K race |
| Interval | 8-9/10 | One or two words | Starting rep one too fast |
| Strides | Fast but relaxed | Not a talk-test workout | Sprinting with tight shoulders |
If easy pace is the part you keep missing, fix that before anything else. Most speed plateaus start with easy days that are too hard. I wrote a full guide on how to find your easy run pace because this one skill changes everything.
The Weekly Structure That Actually Works
A faster week does not need to be complicated. For most runners, the cleanest setup is one fast day, one stamina day, one long run, and easy running around it. The more advanced you are, the more precise the sessions become. The less advanced you are, the more you should protect the pattern.
| Runner type | Weekly quality | Long run | Strength |
|---|---|---|---|
| Beginner | Strides after easy runs, light hills | 30-60 minutes easy | 2 short sessions |
| Intermediate | 1 interval or hill day + 1 tempo day | 60-100 minutes easy | 2 sessions |
| Advanced | 2 quality runs, sometimes race-specific long run | 90+ minutes with purpose | 1-2 sessions |
| Injury-prone | 1 quality day only, more cross-training | Conservative progression | 2 stability-focused sessions |
Cross-training can hold your aerobic work together when your legs need less pounding. Cycling, elliptical, pool running, and hiking all have a place. I use them most often when a runner wants speed but their calves or shins are already grumbling. See cross training for runners for practical swaps.
The Speed-Session Warm-Up I Use Before Fast Running
A lot of bad speed workouts are not bad workouts. They are bad warm-ups. The runner jogs for five minutes, feels stiff, starts the first rep too hard, and spends the rest of the session trying to rescue the pace. A better warm-up should raise temperature, open range of motion, wake up the nervous system, and let the first rep feel like the third rep.
| Step | What to do | Why it matters |
|---|---|---|
| Easy jog | 10-20 minutes conversational | Raises muscle temperature and settles breathing |
| Mobility | Leg swings, hip circles, ankle rocks | Opens the joints you actually use when running fast |
| Drills | A-skips, high knees, butt kicks, fast feet | Connects posture, rhythm, and foot strike |
| Strides | 4 x 15-20 seconds relaxed fast | Bridges easy running to workout pace |
| First rep control | Start one notch conservative | Protects the rest of the session |
For morning runners, masters runners, or anyone training in cold weather, use the longer end of that warm-up. I would rather cut one interval than rush the warm-up. The first choice loses one rep. The second choice can cost the next two weeks.
Cold-leg rule: If your first stride feels choppy, do not start the workout yet. Jog another 5 minutes, repeat the strides, and then decide.
14 Proven Ways to Increase Running Speed
1. Add strides before you add brutal intervals
Strides are short, relaxed accelerations of about 15-25 seconds. They teach your legs to turn over quickly without the fatigue cost of a full workout. Do 4-8 strides after an easy run, walking back until your breathing settles. If you have never used them, start with strides running before jumping into 400s.
2. Run short hill sprints for power
Short hills are speed work with a built-in governor. The grade limits overstriding and teaches strong hip extension. Start with 6 x 8-10 seconds uphill, full walk-back recovery, once per week. For longer hill work and downhill form, use my hill running tips guide.
3. Use 400m repeats for rhythm, not punishment
A classic 400m workout works because it is long enough to challenge mechanics and short enough to repeat with quality. Try 8 x 400m at roughly 5K effort with 200m easy jog. The goal is not to win the first rep. The goal is to make rep eight look boring.
4. Use 800m to 1,000m repeats for 5K and 10K speed
These repeats sit in the sweet spot for many runners. They are long enough to force aerobic power and short enough to keep pace honest. A good session is 5 x 800m or 4 x 1,000m at controlled 5K to 10K effort with 2-3 minutes easy recovery.
5. Build threshold with tempo runs
Tempo work is where many runners get faster without feeling wrecked. Start with 2 x 10 minutes at comfortably hard effort with 3 minutes easy between. Build toward 20-30 minutes continuous if you are training for 10K to half marathon. You should finish thinking, I could do a little more, not I need to sit on the curb.
6. Use cruise intervals when continuous tempos get messy
Cruise intervals are broken tempo runs: 4-6 x 5 minutes at threshold effort with 60-90 seconds easy. They are excellent for runners who overcook tempos because the short recoveries keep the effort under control.
7. Run fartleks when you need speed without track pressure
Fartlek means speed play. It is perfect when you want a workout but do not want the watch yelling at you. Try 10 x 1 minute fast, 1 minute easy, or 6 x 2 minutes strong, 2 minutes easy. I like fartlek blocks during base training because they keep the legs awake without turning every run into a test. More examples here: fartlek training.
8. Keep one true easy long run
Long runs help speed because they raise the floor. A runner with better endurance can hold form at faster paces for longer. If your problem is that every pace feels hard after 20 minutes, read how to run longer without getting tired and build the aerobic side before chasing more reps.
9. Add marathon-pace or steady segments only when you are ready
For half marathon and marathon runners, speed is often about efficiency near race pace, not raw sprinting. Once your long run is stable, add 2 x 15 minutes at marathon effort or the final 20 minutes steady. If you are aiming for 13.1, this fits naturally into a half marathon training plan.
10. Practice fast finishes carefully
A fast finish teaches control. On an easy 45-60 minute run, make the final 10 minutes steady, not all-out. You are training the habit of closing well, not proving you can turn an easy day into a race.
11. Improve cadence by reducing braking
Do not chase 180 steps per minute blindly. Instead, look for the sign that matters: are you landing way out in front of your body and braking every step? A small cadence increase of 3-7 percent can help some runners shorten an overstride, especially at faster paces.
12. Lift heavy enough to matter
Distance runners do not need bodybuilding workouts, but they do need force. Squats, deadlifts, split squats, step-ups, calf raises, and rows build the frame that lets speed work happen. Two 30-40 minute sessions per week beats one random set of core work when you remember.
13. Use plyometrics like seasoning
Pogos, low box jumps, skips, and bounds can improve stiffness and pop. Start tiny: 2 sets of 10-15 pogo hops after a warm-up, once or twice a week. The right dose feels springy. The wrong dose makes your Achilles complain the next morning.
14. Race more often, but not too often
A 5K every four to eight weeks can teach pacing better than another perfect spreadsheet. Use races as feedback, not identity. If you are newer, a structured 5K training plan or 10K training plan gives you enough repetition to learn without guessing every week.
Running Form for Speed: Fix the Leaks, Do Not Chase Perfection
Form advice gets weird fast. Everyone wants the one cue that unlocks speed. I have never seen one cue fix every runner. What works is simpler: remove the biggest energy leaks and let the rest be individual.
| Leak | What it looks like | Cue that usually helps |
|---|---|---|
| Overstriding | Foot lands far ahead of hips | Land under you, quick and quiet |
| Collapsed posture | Hips sit back, chest folds | Run tall from the crown of your head |
| Tense shoulders | Hands creep high, jaw tight | Thumbs brush waistband, jaw loose |
| Lazy arms | Arms cross the midline | Elbows drive back, hands stay quiet |
| Heavy contact | Loud slap, long ground contact | Think pop off the ground |
If you want a deeper form audit, start with proper running form and then use cadence only as one measurement. The goal is not prettier running. The goal is less wasted braking.
Strength and Plyometrics for Faster Running
The weight room should make you a better runner, not a tired lifter who also jogs. I keep strength work simple: heavy enough to build force, low enough in volume that it does not steal the next workout.
| Exercise | Sets x reps | Why it helps speed |
|---|---|---|
| Split squat | 3 x 5-8/side | Single-leg strength for stance phase stability |
| Romanian deadlift | 3 x 5-8 | Hamstring and glute strength for hip extension |
| Step-up | 3 x 6/side | Specific drive pattern without huge soreness |
| Heavy calf raise | 3 x 8-12 | Ankle stiffness and Achilles capacity |
| Pogo hops | 2 x 10-20 | Elastic rebound and short ground contact |
| Side plank | 2 x 30-45 sec/side | Pelvic control when fatigue hits |
Scheduling tip: Put heavier strength after an easy run or after a workout day, not the day before your hardest speed session. Keep easy days easy in every sense.
Recovery Rules That Make Speed Work Actually Work
Hard training breaks you down. Recovery is when the upgrade happens. This is why recovery runs are not junk miles and why rest days for runners belong in serious training.
- Leave at least 48 hours between demanding sessions when possible.
- Cut the workout if your stride changes before the planned halfway point.
- Sleep matters more than another recovery gadget.
- If soreness changes your gait, replace the next run with easy cross-training.
- Use mobility and light work from stretches for runners as support, not as a punishment routine.
The best sign that training is working is not that every workout is faster. It is that paces that used to require negotiation now feel ordinary. Your watch should confirm progress, not bully you into it.
Fueling, Shoes, and Small Details That Affect Speed
Do not show up to speed work under-fueled and expect magic. For sessions longer than about 45-60 minutes or anything at threshold and faster, a carb-based snack 1-3 hours before training can be the difference between sharp reps and survival reps. If your stomach is touchy, use foods to avoid before running as a filter.
Shoes matter, but they are not the training plan. For fast workouts, a lighter trainer or plated workout shoe can make quicker paces feel smoother. For most runners, the best setup is one comfortable daily trainer, one faster shoe if budget allows, and socks that do not ruin long runs. My gear starting points are best running shoes, best lightweight running shoes, and running socks that prevent blisters.
8-Week Plan to Increase Running Speed
This plan assumes you already run three to five days per week. Keep your normal easy mileage, but do not increase total weekly volume by more than about 5-10 percent while adding speed. If you feel beat up, hold volume steady and let the workouts do the work.
| Week | Speed day | Stamina day | Long run note |
|---|---|---|---|
| 1 | 6 x 20 sec strides | 20 min easy with 6 x 30 sec pickups | Easy only |
| 2 | 8 x 20 sec strides | 2 x 8 min tempo | Easy only |
| 3 | 6 x 45 sec hill repeats | 3 x 6 min tempo | Easy only |
| 4 | 6 x 400m at 5K effort | 20 min steady | Cutback if tired |
| 5 | 5 x 800m controlled | 2 x 12 min tempo | Last 10 min steady |
| 6 | 10 x 1 min fast/1 min easy | 4 x 5 min cruise intervals | Easy only |
| 7 | 4 x 1,000m at 5K-10K effort | 25 min tempo | Normal long run |
| 8 | 6 x 200m relaxed fast | Short tempo: 2 x 8 min | Race or time trial weekend |
The paces should sharpen as the weeks go on, but do not force them. If week five feels worse than week three, that is information. Repeat a week, reduce reps, or take a down week. The runner who adjusts early usually beats the runner who waits until something hurts.
How to Train Speed for 5K, 10K, Half Marathon, and Marathon
| Race goal | Most important speed quality | Workout I would prioritize |
|---|---|---|
| 5K | VO2 max and tolerance for discomfort | 400m-1,000m repeats plus strides |
| 10K | Threshold plus controlled VO2 work | Cruise intervals and 800m repeats |
| Half marathon | Threshold durability | Tempo blocks and steady long-run finishes |
| Marathon | Economy near marathon pace | Easy volume plus marathon-pace segments |
| General fitness | Consistency and mechanics | Strides, hills, easy volume |
Marathoners should be careful with too much fast work too close to long-run fatigue. If 26.2 is the target, pair this guide with a marathon training plan and keep the speed work supportive, not dominant.
How to Progress Speed Work Without Getting Hurt
The trap is thinking the only way to progress is to run faster. Pace is only one lever. You can also add a rep, shorten recovery, lengthen the work interval, move from hills to flat reps, or make the same workout feel smoother. I usually progress only one lever at a time.
| Progression lever | Good example | Risky example |
|---|---|---|
| More reps | 6 x 400m becomes 8 x 400m | 6 x 400m becomes 12 x 400m next week |
| Longer reps | 400s become 600s at same effort | 400s become mile repeats at same pace |
| Shorter recovery | 2:00 jog becomes 1:30 jog | Full recovery becomes 30 seconds overnight |
| Faster pace | Only after several smooth sessions | Because you felt good on rep one |
| More weekly volume | Add 10-15 easy minutes to one run | Add mileage and intervals together |
A simple rule: finish two workouts of the same type feeling controlled before you progress. If 6 x 400m is smooth for two weeks, go to 8 x 400m or 6 x 500m. If you barely survived it, the next progression is not more work. It is better execution.
How speed work should change for runners over 40
Runners over 40 can absolutely get faster, but recovery debt gets collected more aggressively. Keep strides year-round, use hills before flat sprints, and give yourself more space between hard days. If you are rebuilding the habit, pair this with how to start running at 40 instead of copying a college-style track week.
How to adjust speed work in heat
In hot and humid weather, pace becomes a liar. Use effort, shorten reps, extend recoveries, or move the session indoors. If the dew point is high, a smart workout may look slow on paper and still be the right stimulus. My summer-specific guide to running in heat goes deeper on when to back off.
Why You Are Not Getting Faster Yet
A speed plateau usually has a plain explanation. The hard part is being honest enough to pick the boring fix.
| Problem | Likely cause | Fix |
|---|---|---|
| Intervals start fast and collapse | First reps too aggressive | Run the first half one gear easier |
| Easy pace keeps getting slower | Too much intensity | Remove one workout for 10-14 days |
| Legs feel flat every workout | Poor recovery or low carbs | Sleep, fuel, and reduce lifting volume |
| Shins or Achilles ache | Speed added too quickly | Swap intervals for hills/strides and read injury guide |
| Tempo pace feels impossible | Threshold pace set too fast | Use cruise intervals at controlled effort |
| No race improvement | Training not race-specific | Match workouts to 5K, 10K, half, or marathon demands |
How to Measure Whether You Are Actually Getting Faster
Race times matter, but they are not the only signal. Weather, course profile, sleep, and life stress can hide progress for a few weeks. Track three types of evidence: performance, efficiency, and durability.
| Signal | What to track | What improvement looks like |
|---|---|---|
| Performance | 5K time trial, race result, repeat workout | Same effort produces faster pace |
| Efficiency | Easy pace at same heart rate or RPE | Easy days get smoother, not harder |
| Durability | How you feel late in long runs | Less form breakdown after fatigue |
| Recovery | Next-day legs after workouts | You bounce back within 24-48 hours |
| Mechanics | Cadence, ground contact feel, noise | Quicker, quieter, less braking |
My favorite field test is boring: repeat the same 20-minute tempo route every four to six weeks in similar weather. Do not race it. Run the same effort. If the pace improves or the effort drops, training is working. If the tempo gets worse while your easy runs also feel worse, you are probably carrying too much fatigue.
12 Mistakes That Keep Runners Slow
- Running easy days in the gray zone because slow feels embarrassing.
- Adding intervals before building consistent weekly mileage.
- Racing every rep instead of repeating controlled reps.
- Skipping strides, then wondering why faster paces feel awkward.
- Doing strength training so hard it ruins key runs.
- Changing shoes, mileage, and workouts in the same week.
- Ignoring small Achilles, shin, or hamstring warning signs.
- Using GPS pace on windy, hilly, or hot days as if conditions do not exist.
- Fueling speed workouts like easy jogs.
- Trying to copy elite workouts without elite recovery.
- Never racing or time-trialing, so all progress is guesswork.
- Quitting a training cycle after one bad workout instead of reading the trend.
The fix is not glamorous: make the easy days honest, make the hard days specific, and make the recovery non-negotiable. That is not a quote for a poster. It is just how bodies adapt.
Frequently Asked Questions
How can I increase my running speed quickly?
The fastest safe way is to add strides two or three times per week and one controlled interval session per week while keeping easy runs easy. You may feel sharper within two to three weeks, but durable race improvement usually takes six to twelve weeks.
What is the best workout to run faster?
For most runners, the best single workout is controlled intervals, such as 6 x 400m or 5 x 800m at 5K effort with easy recovery. But the best program also includes tempo work, easy mileage, strength, and recovery.
How many days a week should I do speed work?
Most recreational runners should do one true speed workout per week. Intermediate and advanced runners can often handle two quality sessions if the rest of the week is genuinely easy.
Should beginners do speed training?
Yes, but beginners should start with strides, short hills, and fartlek pickups rather than hard track intervals. The goal is coordination and confidence, not exhaustion.
Do I need to run more miles to get faster?
Sometimes. More easy mileage can improve aerobic base, but adding mileage and intensity at the same time raises injury risk. If you add speed work, keep mileage stable for a few weeks.
Does strength training make runners faster?
Strength training can improve force production, stability, and running economy. Two short sessions per week with single-leg strength, posterior-chain work, calf strength, and core control is enough for many runners.
What pace should intervals be?
Most interval sessions should feel like 5K to 10K effort, depending on rep length. You should be able to finish the final rep with form intact. If the last reps are survival shuffles, the pace was too fast.
Why am I getting slower after adding speed work?
You may be stacking too much stress: hard workouts, fast easy runs, strength training, and life fatigue. Remove one quality session, slow easy days, and give yourself 7-14 days to rebound.
Can treadmill running increase speed?
Yes. Treadmills are useful for controlled tempo runs, hill repeats, and pace learning. Use a slight incline if it helps the effort feel more natural, but do not obsess over exact conversion.
How long does it take to run faster?
Small changes can show up in two to four weeks. Meaningful race improvement usually takes eight to twelve weeks, and larger jumps often come from several cycles of consistent training.
The Bottom Line
If you want to increase running speed, stop treating every run like a vote on your fitness. Build the week so each run has a job. Easy runs build the base. Strides and hills teach the legs to move. Intervals raise the ceiling. Tempo work makes speed last. Strength keeps the body from folding under the work.
Do that for eight weeks with honest recovery and you will not need motivational tricks. You will feel the difference when a pace that used to feel sharp starts to feel available.
Written by Ken — 12 years of running, 12,500+ miles, 63 shoes tested, 36 races from 5Ks to a 50K ultra. I run 30–40 miles a week on the Atlantic City Boardwalk and review every shoe with real training miles, not one-run demos. More about me →