Faster Running Tips – UPDATED – Learn How to Improve Speed Quickly
Achieving better results or running at a faster pace is a thrill many runners want to experience. But how does one become fitter, faster and stronger?
In this article, we give you some faster running tips to help you learn how to improve speed quickly. These tips will ultimately help you increase your pace on race day and help you run faster during your workouts. So keep on reading to find out how to run faster.
Faster Running Tips – What Should You know?
Many faster running tips are floating around the internet. However, there are a few key methods to being able to run fast when you need to.
But you first need to understand that running faster requires consistent training and the right amount of recovery. So How do I run faster?
First, start by looking at the sessions you are currently doing each week. Are you only running slow endurance runs? Are you adding any intensity to your training? And are you working on your leg speed throughout the season?
If you answered now to intensity and leg speed, you will struggle to improve your speed over 3k, 5k, and 10k. For most, other distances like the half marathon and marathon will allow them to get away with only slow endurance runs. However, there will come a point where that person will need to focus on running faster to make more progress over those distances.
So knowing this, here are some of the tips and workouts you should include in your training.
Tempo Runs – Tempo runs are a workout that requires the runner to spend 20-40 minutes at a pace they could maintain for around 60 minutes. This allows the runner to spend more time at their anaerobic threshold without placing too much stress on the body.
Interval Sessions – Some of the best faster running tips is to run faster. Simple isn’t it? Well this is where interval sessions come in. they allow the runner to spend periods or a distance running faster than their goal race pace. This in turn helps improve lactate threshold and legs speed.
Stride-outs – The meat and bones of most runners training. Strideouts help to develop speed as well as prevent loss of leg speed throughout the season. They are also used to warm up before interval workouts or tempo runs.
Increasing your mileage & long run – For most people their body adapts quickly to training. This means the benefit you get from running 2-3 times a week will start to wear off in some months. That is why it is important to either increase your long run each week or total mileage. This will prevent adaption and help improve your stamina, strength and aerobic fitness.
Hill repeats – Hill repeats is something you may think doesn’t come under faster running tips, however you cannot be more wrong. Hill repeats can help you develop better technique, stronger muscles and improve lactate threshold. Thus making you a faster runner.
Tips for Running A 5k or 10k Faster
Slow and steady runs are great for increasing endurance and preparing you for distances like 10Ks, half-marathons, and marathons, But if you want to increase your speed across 5k and 10k distances you need to run fast. Here are the best tips for running a 3k, 5k, or 10k faster.
First, make sure you set out a goal time that you want to reach. Secondly, spend 1-2 days per week running at or slightly above your goal 5k or 10k time. Some of the best intervals for 5k and 10k are:
200m intervals – 200m intervals can help not only improve your leg speed but can help you run at your goal time without slowing down recovery. That means you can do sessions like 15x200m to practice spending more time at race pace. Or by increasing leg speed by runner faster than your goal time (6x200m). Running faster than your goal time will help you become more efficient, thus preparing the body to handle running faster.
400m intervals – Just like the 200m intervals, 400m intervals are a great way to improve neuromuscular pacing and VO2 max. It can also help to improve running efficiency and lactate threshold. Sessions like 10 x 400m (with 60-second recoveries) are popular with 5k runners, while 3 x (4 x 400m) are popular with 10k runners.
2-3km intervals – Longer intervals like 2k and 3k repeats are a great way to practice just below race pace. This will help you prepare for the event, improve lactate tolerance and practice your pacing strategies.
Other tips for running a 5k or 10k faster are to create consistency in your training. This means regularly focusing on some of the workouts above (twice per week). Then by either increasing the duration of the interval or increasing the speed of the workout. Other things like reducing the recovery time can also help you improve. Just remember not to push things too quickly and make small progressions each week.
How to Increase Running Speed In 2 Weeks
Unfortunately, there aren’t many ways how to increase running speed in 2 weeks. But there are some tips to help you run faster without overdoing it or injuring yourself in the process.
So how do you increase running speed in 2 weeks? First, add in some stride-outs to your training. This involves running at a progressive speed over 100m with a full recovery between. To do a stride out start by:
Warming up or finish your run. Then do 10x100m sprints. However, these are progressive sprints, meaning that every 20 meters you get fast and faster. So, by the time you reach the end of the 100m, you should be at around 85% of your top speed.
After each stride out walk back to the start or jog slowly. It is important during these stride-outs that you focus on form, stride length, and your breathing.
Ultimately doing these stride outs 2-3 times per week will help increase your speed, make you more efficient at speed, and help you stay relaxed. Thus, make you faster without the stress of adding too much training into the two weeks.