Cardio and running
How to Run Faster: 8 Proven Ways to Improve Your Speed
Published October 20, 2026
To run faster, combine mostly easy running (to build your aerobic engine) with one or two weekly quality sessions (intervals and tempo runs), plus strides, strength training and plyometrics to improve running economy. Consistency over 6-12 weeks beats any single workout.
8 proven ways to get faster
| # | Method | Why it works |
|---|---|---|
| 1 | Run more easy miles | Bigger aerobic base; most of an endurance athlete's training is easy (Seiler, 2010) |
| 2 | Intervals at 5K pace or faster | Raises VO2 max and speed (see VO2 max) |
| 3 | Tempo runs | Pushes your sustainable pace |
| 4 | Strides | Neuromuscular speed with little fatigue |
| 5 | Strength training | Improves running economy (Blagrove et al., 2017) |
| 6 | Plyometrics | Improved running economy in trained runners (Saunders et al., 2006) |
| 7 | Hill repeats | Power and form with lower impact |
| 8 | Rest and sleep | Adaptation happens during recovery |
Running economy (oxygen cost at a given speed) is a key factor in distance performance, and it can be improved by training (Barnes & Kilding, 2015).
Sample quality workouts
| Workout | Description |
|---|---|
| Classic intervals | 6 × 800 m at 5K pace, 2 min jog |
| Short and fast | 10 × 400 m slightly faster than 5K pace, 90 s jog |
| Tempo | 20 min at "comfortably hard" (you can say a few words) |
| Hills | 8 × 45 s uphill hard, walk/jog down |
| Strides | 6 × 20 s fast and relaxed, full recovery, after easy runs |
6-week plan to beat your 5K or 10K
| Week | Tue | Thu | Sat | Sun |
|---|---|---|---|---|
| 1 | 30 min easy + 6 strides | 6 × 400 m | 30 min easy | 50 min easy |
| 2 | 35 min easy + strides | 5 × 800 m | 30 min easy | 55 min easy |
| 3 | 35 min easy + strides | 20 min tempo | 35 min easy | 60 min easy |
| 4 | 30 min easy | 8 × 45 s hills | 30 min easy | 45 min (easier week) |
| 5 | 40 min easy + strides | 6 × 800 m | 35 min easy | 65 min easy |
| 6 | 30 min easy + strides | 3 × 1 km at goal pace | Rest | Race or time trial |
Add 2 short strength sessions per week: strength training for runners.
Form cues that help
- Quick, light steps; aim for a slightly higher cadence rather than longer strides.
- Tall posture, relaxed shoulders and hands.
- Land under your body, not far in front.
Common mistakes
| Mistake | Fix |
|---|---|
| Every run at the same "medium" pace | Easy days easy, hard days hard |
| Too many hard sessions | 1-2 per week |
| Skipping strength work | 2 × 20 min per week |
| Racing workouts | Hit target paces, not max effort |
Find your paces: running pace chart. Easy-pace guide: zone 2 cardio.