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How to improve your speed.

Wigan 10K 2023.JPG

How to improve your speed

Improving your running speed requires a combination of proper training, consistency, and a strategic approach. Here are some tips to help you become a faster runner:

1. Interval Training: Incorporate interval workouts into your training routine. Intervals involve alternating between periods of high-intensity running and recovery. For example, sprint for a specific distance or time, then jog or walk to recover before repeating.

2. Fartlek Runs: Fartlek, which means "speed play" in Swedish, involves varying your pace throughout your run. You can choose landmarks like trees or lampposts to sprint to, followed by a recovery period. This helps improve your speed and endurance.

3. Hill Training: Running uphill challenges your leg muscles and cardiovascular system, helping to build strength and speed. Incorporate hill repeats into your routine by sprinting uphill and jogging or walking down for recovery.

4. Tempo Runs: These are runs where you maintain a comfortably hard pace, often referred to as your "threshold" pace, which is the pace you can sustain for an extended period. Tempo runs improve your lactate threshold, allowing you to run faster for longer.

5. Strength Training: Strong muscles are crucial for speed. Incorporate strength training exercises like squats, lunges, and plyometrics into your routine to improve your overall power and efficiency.

6. Proper Form: Focus on your running form. Maintain an upright posture, engage your core, and aim for a slight forward lean from the ankles. Short, quick strides are more efficient than long, overstriding ones.

7. Increase Mileage Gradually: Gradually increase your weekly mileage to build endurance. Long, slow runs help improve your aerobic capacity and lay the foundation for faster running.

8. Rest and Recovery: Recovery is essential for performance improvement. Make sure to include rest days and easy recovery runs in your schedule to allow your body to repair and adapt.

9. Nutrition and Hydration: Proper nutrition and hydration support your energy levels and recovery. Ensure you're getting enough carbohydrates, proteins, healthy fats, vitamins, and minerals.

10. Consistency: Consistent training over time is key to seeing improvements. Stick to your training plan and avoid sudden jumps in intensity.

11. Cross-Training: Engage in cross-training activities like cycling, swimming, or strength training to complement your running routine and prevent overuse injuries.

12. Monitor Progress: Keep track of your running times and distances to see your improvements over time. This can be a great motivator.

13. Recovery Techniques: Incorporate recovery techniques like foam rolling, stretching, and massages to prevent muscle tightness and aid in recovery.

14. Set Specific Goals: Define specific speed-related goals, whether it's a target pace for a specific distance or a personal best time. Having clear goals can help guide your training efforts.

15. Running Club: Consider joining a running club to develop a training plan that suits your goals and abilities.


Remember, improving your speed takes time, patience, and consistent effort. Avoid overtraining and listen to your body to prevent injuries. Celebrate your progress, no matter how small, and enjoy the journey towards becoming a faster runner.

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