Every runner wants to get faster. Whether you're chasing a sub-30 5K or a sub-2:00 half marathon, you can improve your speed at any age and any fitness level. It takes training smarter, not just running more.
Here are 7 proven ways to run faster.
1. Run More Easy Miles
This sounds backward, but it's the most important thing on this list. Most recreational runners run every run too hard. The result is that you're always too tired to run fast when it counts, and your aerobic base never fully develops.
The fix: about 80% of your weekly running should be truly easy, at a conversational pace. This builds the aerobic engine that powers everything else.
Use the Training Pace Calculator to find your real easy pace. Most runners are surprised how slow "easy" is.
2. Add One Tempo Run Per Week
Tempo runs are one of the most effective workouts for distance runners. They train you to hold a faster pace for longer by raising your lactate threshold.
How to do it: run at a "comfortably hard" pace for 20–40 minutes. You can say a few words, but you can't hold a full conversation. Start with 20 minutes and build up. One tempo run a week is plenty.
3. Do Strides After Easy Runs
Strides are short, controlled accelerations of 15–30 seconds. They sharpen your speed and form without tiring you out.
How to do it: after 2–3 easy runs a week, do 4–6 strides on flat ground. Build smoothly to about 90% effort, hold it for 15–20 seconds, ease off, walk back and repeat.
4. Run Hills
Hill repeats build leg strength and running economy, and both carry over to faster running on the flat.
How to do it: find a hill that takes 45–90 seconds to climb at a hard effort. Run up hard, walk or jog back down, and repeat 6–10 times, once a week. Hills also naturally discourage overstriding.
5. Strength Train (Seriously)
Stronger glutes, hips and core help you hold good form when you're tired. Two sessions a week of 20–30 minutes is enough. Focus on single-leg exercises (lunges, step-ups, single-leg deadlifts) and core work.
6. Improve Your Cadence
Overstriding, or landing with your foot far out in front of your body, acts like a brake on every step. Nudging your cadence up a little shortens your stride and reduces that braking. Many recreational runners land somewhere around 160–180 steps per minute. Small increases from your own baseline are what matter.
See the full guide: What Is Running Cadence? or try the Cadence Calculator.
7. Race More
Racing teaches things workouts can't: pacing under pressure, handling race-day nerves, and pushing through the last mile. Even small local 5Ks count. During a training season, a race every month or so works well, and many of them can be run as hard workouts rather than all-out efforts.
Find one near you: 5K races near me or all upcoming races.
How Long Does It Take to Get Faster?
With consistent training, it usually goes like this:
- 4–6 weeks: the same pace starts to feel easier
- 8–12 weeks: measurable improvement in race times
- 6 months or more: bigger gains, especially for newer runners
Speed is built over months, not days. Consistency beats intensity.
FAQ
Will I get faster just by running more miles? Partly. Mileage builds your aerobic base, but without some quality work (tempo, hills, strides) most runners plateau. The combination is what works.
Can older runners still get faster? Yes. Masters runners respond well to training. Recovery takes longer, so give yourself more easy days between hard sessions.
How do I know my goal race pace? Plug a recent result into the Race Time Predictor, then set your training paces from there.
Should I do speed work every day? No. One or two quality sessions a week is the maximum for most runners. Keep the rest easy.
Ready to set a target? Use the Pace Calculator to build your race plan.