How to Run Faster: 12 Ways to Improve Your Speed

Written by Lauren Haislip

Ever felt like the ice cream truck is mocking your pace? Or that chasing the neighbor’s dog is your only speed workout? (Yeah, it happens.) Running faster can feel as elusive as that missing sock in the dryer. But with the right approach (science-backed training tips, custom training plans, and a bit of humor) you will see progress. No magic pills. No rocket shoes (well, maybe a hint of those). Just smart workouts, solid form, and consistency. I once joked my beginner sprint was “Michael Phelps mode” because gasping for air felt Olympic-level. Laughing at yourself makes tough workouts lighter. Ready to leave your old pace behind? Lace up, check out our treadmill pace conversion chart, and let’s dig in.

Warm-Up & Form Fundamentals

Before you blast off, get your body prepped and primed. A solid warm-up and efficient form are non-negotiable foundations.

Dynamic Warm-Up Routine

  • 5–10 minutes easy jog: Think of it as waking up your engine.

  • Leg swings: Front-to-back then side-to-side, 10 each leg.

  • Arm circles: 20 forward, 20 backward, releases shoulder tension.

  • Hip openers: Lunge + twist, 8 per side to loosen up hips.

These movements increase blood flow, raise muscle temperature, and reduce injury risk.

Perfect Your Form

Good form isn’t just nitpicking. It saves energy and lets you run faster, longer.

Posture & Alignment

  • Stand tall with a slight forward lean from the ankles.

  • Head up, gaze 10–20 feet ahead.

  • Relax shoulders down and back, ditch the tension.

Arm Mechanics

  • Swing elbows at ~90°, hand traveling hip↔chest.

  • Keep hands loose, thumb grazing pocket, no death grip on nothing.

Footstrike & Cadence

  • Aim for a midfoot strike, landing under your center of mass.

  • Target 170–180 steps per minute to reduce ground contact time.

Pro Tip: Record a quick video of yourself running. Watch for bounce (wasted vertical motion) and overstriding (foot landing ahead of hip).

Essential Speed Drills

Speed drills teach your legs to move faster and fire neuromuscular pathways.

High-Knees

  • Sets: 3 × 30 seconds, 30 seconds rest

  • Drive knees up to waist level, pump arms. Feels silly, works magic.

Butt-Kicks

  • Sets: 3 × 30 seconds, 30 seconds rest

  • Kick heels to glutes, focus on quick turnover.

A-Skips

  • Sets: 3 × 20 meters

  • Skip forward, knee drives high, ankle dorsiflexed.

B-Skips

  • Sets: 3 × 20 meters

  • Extension phase after A-skip, emphasizes hamstring pull-down.

These drills improve coordination, strengthen hip flexors, and boost turnover. Throw them into every warm-up.

Interval Workouts for Raw Speed

Intervals are the fastest route to faster paces. They overload your cardiovascular system and teach your legs to sustain high effort.

400m Repeats

  • Workout: 6–8 × 400m

  • Recovery: 200m jog or walk

  • Progression: Trim 1–2 seconds off each rep weekly or add an extra repeat.

200m Speed Bursts

  • Workout: 10 × 200m

  • Recovery: 200m easy jog

  • Great for sharpening top-end speed.

800m Threshold Intervals

  • Workout: 4–5 × 800m at 5K pace

  • Recovery: 400m jog

  • Teaches sustained “comfortably hard” effort.

Tempo Runs & Threshold Training

Tempo work raises your lactate threshold, letting you run faster before fatigue hits.

Classic Tempo Run

  • Warm-up: 10 minutes easy jogging

  • Main set: 20–30 minutes at “comfortably hard” (approx. 80–85% max HR)

  • Cool-down: 10 minutes easy

Cruise Intervals

  • Workout: 2 × (10 minutes at tempo pace + 2 minutes easy jog)

  • Reduces monotony, easier mentally.

Progression Run

  • Workout: 30–40 minutes starting at an easy pace, building to near-threshold by finish.

  • Teaches controlled pacing and finishing strong.

Hill Repeats & Power Development

Hills build leg strength and simulate the power needed for speed on flats.

Uphill Sprints

  • Reps: 8–10 × 20–30 seconds uphill

  • Recovery: Walk back down

  • Lean into the hill, drive arms and knees.

Long Hill Intervals

  • Reps: 4–6 × 60–90 seconds uphill

  • Recovery: Easy jog downhill

  • Increases aerobic capacity while building strength.

Fartlek Sessions: Playful Speed

Fartlek means “speed play” in Swedish. It’s unstructured, fun, and adapts to your mood.

Example Fartlek Workout

  • Warm-up: 10 minutes easy

  • Main set: 8 “jumps” (20s sprint, 40s jog) wherever you feel like it

  • Cool-down: 10 minutes easy

Use landmarks, lamp posts, benches, trees, to decide your bursts. Keeps boredom at bay.

Treadmill Training Conversion

No track? No problem. Map treadmill speeds to outdoor paces with our treadmill pace conversion chart. Use this to program interval speeds indoors accurately.

Strength Training & Plyometrics

Strength work makes your engine more efficient and powerful.

Weekly Lifting Template

  • Day 1 – Lower Body: Squats, split squats, deadlifts

  • Day 2 – Upper Body & Core: Push-ups, rows, planks

  • Day 3 – Total Body & Plyo: Kettlebell swings, box jumps, fast feet hops

Single-Leg Focus

  • Lunges and step-ups fix imbalances and boost stability.

Core Stability

  • Planks, side planks, bird dogs for a rock-solid trunk.

Plyometric Power

  • Box jumps: 3 × 8

  • Broad jumps: 3 × 6

  • Fast-feet hops: 5 × (20s on, 40s rest)

Recovery, Rest, & Injury Prevention

Smart training includes rest.

The 10% Rule

  • Increase mileage/intensity by no more than 10% weekly.

Active Recovery

  • Light swim, cycle, or walk on rest days.

Mobility & Flexibility

  • Daily foam rolling and stretching: calves, quads, hamstrings, hip flexors.

Watch for Red Flags

  • Persistent pain, heavy fatigue, mood swings = take an extra rest day.

Explore our injury prevention collection.

Nutrition & Hydration for Speed

Fuel and water are your secret weapons.

Pre-Run Fuel

  • Small carb snack: banana or slice of toast 30–60 minutes before.

Explore our nutrition products for more options.

Post-Run Recovery

  • Aim for a 3:1 ratio of carbs to protein within 30 minutes after hard workouts (e.g., yogurt + granola).

Hydration

  • Sip water throughout the day.

  • During runs >60 minutes, consider electrolytes.

Explore our hydration products for more options.

Gear Guide: Shoes & Apparel

While training tips matter most, the right shoes can shave seconds.

Here are just some of our favorite kicks, apparel, and accessories, built for runners chasing personal bests. No break-in required:

These bestsellers have already proven their worth, mixing men’s, women’s, and unisex must-haves to keep your runs sharp.

Shoes

Carbon Fiber Plate Shoes

A lineup of super-light, propulsive plates that shave seconds off your time by improving running economy.

Track & Field Spikes

Ultra-light spikes designed for maximum traction and minimal weight, perfect for all-out efforts on the track.

Apparel

Men's Nike Fast 3" Short

Nike Fast shorts bring breathability and support to help you move comfortably through every stride. 

Women's Nike Pro 3" Shorts

The Nike Pro Shorts are made with stretchy, sleek, and supportive fabric that wicks sweat to help you stay dry and comfortable during your workouts. 

Accessories

Shokz OpenFit Headphones

Bone-conduction audio pumps up your playlist while keeping ears open to traffic; safety meets motivation.

Garmin Watches

Garmin watches help you pick up the pace with real-time stats on your speed, cadence, and heart rate. Plus, built-in coaching and GPS tracking make it easy to train smarter and hit your goals faster.

Browse our full footwear, apparel, and accessories collections for more options.

Mindset & Consistency

Training is as much mental as physical.

Set SMART Goals

  • Specific, Measurable, Achievable, Relevant, Time-bound.

Track Progress

  • Use an app or journal. Celebrate every PR, even if it’s cutting one second.

Keep It Fun

Laugh at the tough days. I once plotted a “therapy run” after work, and ended up sprinting most of it because it felt good.

Putting It All Together

  1. Warm-up & drills daily.

  2. Alternate speed workouts, tempo runs, and easy runs.

  3. Lift heavy twice weekly.

  4. Recover smartly.

  5. Eat and hydrate well.

  6. Gear up with proper shoes.

  7. Stay consistent and have fun.

FAQs

Q: How often should I do speed workouts?
A: 1–2 times per week, leaving space for recovery and endurance runs.

Q: Can I train faster on a treadmill?
A: Yes, use our treadmill pace conversion chart for accuracy.

Q: When should I introduce spikes?
A: Once you have solid form and injury-free training history, typically after several months of base work.

Ready To Run Faster?

Speed isn’t built overnight. It’s built one drill, one interval, one carefully added mile at a time. Join a coached small-group training session with PR Training Programs to stay accountable, push your pace, and have fun doing it. Then outfit yourself for success in our footwear collection. Your next PR is closer than you think.

See you at the finish line.

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