How to get faster at running

Have you ever daydreamed about coming off the bend, nailing it down the straight and just pipping David Rudisha to the Olympic 800-metre gold? Even if that’s a bit beyond your level, perhaps you have wondered what it would be like to enter your next Parkrun, weave your way seamlessly through the crowds and finish in a position you can be proud of? 

However far you can run, whether it’s a mile, 5K, 10K or further, if you want to be able to do it more quickly, this guide is for you. We’ll provide tips to help you get faster at running, whatever distance you’re focusing on. 

 How to get faster at running a mile

• Build your endurance

The world record for running a mile is just 3 minutes 43 seconds, so while it might feel like it sometimes, one mile is not a long distance to run. The key to running a mile more quickly is to build your endurance. If you can easily run five miles, then running a mile will seem so effortless in comparison that you’ll be able to focus on increasing your speed.

To increase the distance that you currently run, add about one mile to your usual training run per week until you reach a maximum of 6 or 7 miles. This will improve your cardiovascular fitness and strength and build your speed endurance over the shorter distance. 

• Run uphill

Running an incline repeatedly, whether it’s a hill on your usual training route, on a treadmill or even just the stairs if the area around you is flat, will make you stronger and increase your lactate threshold, which is vital if you want to improve your mile times. 

Start by doing 10 to 15 minutes of easy running to warm up. Then find a gradual and long incline that extends for 100 to 200 metres and run it at a steady pace before turning around and jogging or walking back down. Beginners should repeat the hill run two or three times, while advanced runners can start at six repeats, increasing it by one a week up to a maximum of ten. 

Here’s a guide to running hill repeats to increase your speed. 

• Increase your stride turnover rate

Your stride turnover is the rate at which your feet hit the floor. The key to running more quickly over a shorter distance like a mile is to take quicker, shorter steps. To find your natural stride turnover rate, run at your usual 5K pace and count the number of times your left foot strikes the floor in a minute. Then double the number to find your turnover rate. 

To increase this rate, run for one-minute intervals, starting at your usual rate and then building your stride turnover to get a feel for this new pace. You should repeat this exercise several times and try to up your foot strike count each time.  

How to get faster at running 5K

• Run further

If running a faster 5K is your goal, you’ll need to start mixing speed work and long-distance runs into your training. The long-distance work will help to build your base, while the speed work will increase your ability to run more quickly for longer. If you want to break 30 minutes for your 5K, you should run 12-20 miles per week for eight weeks. To break 20 minutes for 5K, run 18-40 miles per week for eight weeks. Stick to this increased mileage and you’ll be amazed how quickly you can go. 

• Incorporate interval training

The simplest way to up your speed is to incorporate interval training into your weekly schedule. This should consist of higher intensity running at a hard but controlled level for one-minute, followed by a one-minute walk to catch your breath. This should be repeated eight times, with a ten-minute easy warm up run and a five-minute jog to cool down. You should incorporate one interval training session into your usual routine per week.     

• Increase your leg strength

Not sure how to get faster at running 5K? Then building your leg strength is a great place to start. You need to build strength in all of the major muscle groups involved in running, including your calves, hamstrings and your glutes. Heading to the gym is a great way to work your whole legs but there are also plenty of /u>strength training exercises for runners that you can do at home.  

Don’t expect immediate results

If you want to get faster at running in a week, you might need to adjust your expectations. Building speed takes time. However, if you up your mileage, build your leg strength and incorporate hill runs and interval training into your weekly sessions, you’ll soon see your PB plummet.