How to Run Faster

A Guide to Incorporating Speedwork Into Your Training

If you want to run faster, you have to train faster. Runners looking to increase their speed should begin adding in workouts that focus on teaching their bodies to move quickly. These types of workouts are called speedwork, and there are several ways to incorporate them into your training.

Whether you are a new runner aiming to get faster or an experienced runner looking to reach new goals, speedwork will significantly benefit your training. When you are new to the sport, it is easy to see improvement simply by adding mileage, but eventually, almost all runners will reach a plateau where even additional miles don't result in increased speed. Regardless of the distance you are planning on completing, if your goal is to race faster, you'll need to incorporate some form of speedwork into your schedule.

Benefits of Speedwork

Makes you faster
Improves running form and efficiency
Helps burn fat more quickly
Improves muscle strength and power
Engages different muscle groups
Develops mental strength and tolerance
Makes everyday running feel easier

Getting Started

Before adding in speedwork, it is important to make sure that your body is ready for the change in your training schedule. These tips will help prevent you from overdoing it and getting injured:

You should not attempt speedwork until you've been running three to four times a week for at least six months, totaling 15 to 25 miles per week.
Beginner runners should do speedwork no more than once a week.
Runners who have been training for more than a year can do speedwork twice a week.
These faster workouts should total no more than 10% of your total weekly mileage.
Listen to your body as speed can lead to injury. If you feel pain or discomfort during a workout, you should stop there and not push through it.
If you're new to speedwork, don't do it alone. Most running clubs have regularly scheduled speed workouts that you can take part in.

Speedwork can help improve strength and power

Types of Speedwork

1. Strides: speed workouts that will have the most benefit if done at the end of a regular run. They consist of 20 to 30 second bursts of speed with two minute breaks in between.

2. Tempo/Threshold runs: workouts where you run just below race pace for anywhere from 15 to 40 minutes.

3. Fartlek workouts: bursts of speed that can be incorporated into a regular running workout. Translating to "speed play" in Swedish, fartleks should be a fun speedwork session that won't leave you feeling exhausted.

4. Intervals: structured sprint workouts that are best done on the track. They involve sprinting a set distance and then taking a jogging or walking break until you have recovered enough to repeat the sprint.