Do you want to run faster? If you’re reading this, the answer is probably a resounding yes! But for many runners, the question becomes: how exactly do I get faster? Whether you’re a beginner who’s been focusing on easy runs or an experienced runner looking to set a new PR, this comprehensive guide will walk you through the proven process for building speed safely and effectively.
If you’re an absolute beginner to running, you’ll want to focus on building your running foundation first. Speed work isn’t typically recommended until you have a consistent running routine established, comfortable base mileage built up, proper running form developed, and several weeks of zone 2 (easy) training completed.
However, if you have an established running history and want to set a PR goal for a 5K, 10K, marathon, or just get faster overall, this guide is specifically designed for you.
Common Mistake: Most runners jump straight into high-volume, high-intensity speed workouts. Instead, smart speed development follows a progressive approach that builds your neuromuscular system while minimizing injury risk.
Strides are the foundation of speed development and beneficial for runners at every level, from beginner to advanced. These short bursts of faster running serve as “micro speed work” that you can safely add to your training program.
| Strides Parameter | Details |
|---|---|
| Intensity | 80-95% effort (not an all-out sprint) |
| Duration | 20-30 seconds per stride |
| Frequency | 4-6 rounds |
| When | After easy runs, 1-3 days per week |
| Technique | Gradually accelerate, hit peak speed, then decelerate |
Benefits of Strides:
Key Insight: Running faster is both a physiological AND neuromuscular adaptation. You need to practice running fast to get better at running fast, even if you have the fitness to go faster.
Once you’re comfortable with strides, the next progression involves longer speed efforts integrated into your easy runs. Pickups are speed play intervals where you alternate between easy and faster paces during an otherwise easy run. Think of them as structured fartlek training.
| Level | Sample Pickup Workout |
|---|---|
| Beginner | 4 x (1 minute pickup + 2 minutes easy) |
| Intermediate | 6 x (2 minutes pickup + 2 minutes easy) |
| Advanced | 8 x (3 minutes pickup + 1 minute easy) |
Pickup Guidelines:
Perfect For: Off-season base building, runners new to speed work, or as a bridge between easy training and formal intervals.
Once you’ve mastered strides and pickups, you’re ready for structured speed sessions. But here’s the critical rule: focus on one quality session per week, not multiple high-intensity days.
The 80/20 Rule (With Flexibility):
The famous 80/20 training distribution means 80% easy/moderate effort and 20% hard/high intensity. However, this ratio is flexible and depends on your overall fitness level, total weekly training volume, number of training days per week, and current training phase. Your high-intensity percentage might range from 10-30% of total weekly training time.
| Speed Workout Type | Details | Purpose |
|---|---|---|
| Short intervals | 200m-400m repeats | Speed and power |
| Medium intervals | 800m-1 mile repeats | VO2 max development |
| Long intervals | 1-2 mile repeats | Lactate threshold improvement |
| Tempo runs | 5-20+ minutes sustained hard effort | Lactate clearance and threshold pace |
| Race-specific workouts | Goal race pace intervals or progressives | Race preparation |
Important: Only progress to multiple quality sessions per week when you have the fitness base and recovery capacity to handle the increased training stress. For intermediate to advanced runners, this might include two quality sessions per week (one speed, one tempo/threshold), quality efforts within long runs, pyramid workouts, or race simulation workouts.
Here’s a truth many runners don’t want to hear: volume is often king when it comes to getting faster. You can do all the fancy speed workouts in the world, but without adequate weekly mileage, your progress will be limited.
Why Volume Drives Speed:
| Level | Weekly Mileage Range |
|---|---|
| Beginner | 10-15 miles per week |
| Intermediate | 20-35 miles per week |
| Advanced | 40+ miles per week |
Key Point: A runner doing 20-30 miles per week will typically see more speed improvements than someone stuck at 10 miles per week, regardless of speed work frequency.
Yes, you need to practice running fast to get faster. But the majority of your training should still be easy-paced runs. Here’s why this seemingly contradictory advice works:
Benefits of Easy Running:
The “Moderate Intensity Trap”:
Many runners make their easy runs too hard and their hard runs not hard enough. This leads to chronic fatigue, poor recovery, inability to hit target paces in speed work, and plateau in performance. Solution: Make your easy runs truly easy (conversational pace) so you can make your hard runs genuinely hard with proper intensity.
| Phase | Focus | Speed Work | Intensity Distribution |
|---|---|---|---|
| Weeks 1-4: Foundation | Build base mileage | Strides 2-3x/week after easy runs | 90% easy, 10% strides |
| Weeks 5-8: Development | Add pickups/fartlek | Strides 2x/week + 1 pickup session | 80-85% easy, 15-20% moderate/hard |
| Weeks 9-12: Speed | Formal speed workouts | 1 formal speed session + strides 1-2x/week | 75-80% easy, 20-25% moderate/hard |
Beginner Speed Development (20-25 miles/week):
Intermediate Speed Development (30-40 miles/week):
| Mistake | The Solution |
|---|---|
| Adding volume and intensity simultaneously | Build your volume first, then add intensity. Or maintain volume when increasing intensity. |
| Too much, too soon | Follow the progressive approach: strides → pickups → formal speed work |
| Inconsistent easy pace | Use heart rate, perceived effort, or the “conversation test” to ensure easy runs stay easy |
| Neglecting recovery | Schedule easy runs or rest days between speed workouts. Listen to your body. |
| Performance Indicators (Good Signs) | Warning Signs (Back Off) |
|---|---|
| Pace improvements at same effort levels | Consistently missing target paces |
| Better recovery between intervals | Excessive fatigue or poor sleep |
| Ability to hit target paces consistently | Elevated resting heart rate |
| Improved race times | Increased injury susceptibility |
| Enhanced running economy | Loss of motivation |
| Timing | Pre-Workout Fueling | Post-Workout Recovery |
|---|---|---|
| 2-3 hours before/Within 30 min after | Balanced meal with carbs and protein | Carbs and protein (3:1 ratio) |
| 30-60 minutes before/Throughout day | Light carbs (banana, energy gel) | Replace fluid losses |
| Hydration/Sleep | Well-hydrated but not over-hydrated | 7-9 hours for optimal recovery |
Consider focusing on specific speed qualities based on your weaknesses:
| If You’re a… | Your Weakness Might Be… | Focus On… |
|---|---|---|
| Marathon/Ultra runner | Struggling with shorter distances | 5K-10K pace intervals, leg turnover, short fast strides |
| 5K/10K specialist | Lacking endurance | Higher volume, longer tempo efforts, lactate threshold capacity |
Week 1 Action Plan:
Remember: Speed development is a long-term process. Physiological adaptations take months, not weeks. Be patient, stay consistent, and trust the process.
The path to running faster isn’t about finding shortcuts or magic workouts. It’s about systematically building your speed through progressive training that respects your body’s adaptation timeline. Start with strides, build your volume, and gradually increase intensity as your fitness improves.
Whether your goal is a 5K PR or simply feeling stronger and faster on your daily runs, this progressive approach will get you there safely and sustainably. Remember: consistency beats intensity, and the best training plan is the one you can stick to long-term.
Resources:
Consistency beats intensity. Start with strides, trust the process, and the speed will come.
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
Get the free macro calculator
