Speed is an integral part of core training for a runner, whether a sprinter or a marathoner. Speed training develops the fast-twitch muscle fibers, fibers responsible for contracting and reacting. The better these fibers accomplish this process, the faster you run. There are several ways to run faster in your training, all of which can improve your performance and make for a great race day.
Cadence Drills
Cadence drills are good preliminary speed workouts for runners who haven't systematically trained to run faster. Start by running for 30 seconds, counting the number of times your left foot touches the ground. Walk for a minute, then run another 30 seconds, and try to increase your left foot impacts by one or two. Repeat the drill multiple times.
Fartlek
A fartlek is a random burst of speed performed during a long, slow run on a road or track. A runner can do a fartlek at any time during a training run. For instance, you see a telephone pole a hundred yards ahead. Increase your speed until you reach the pole, then slow back down to your regular pace. A few minutes later, you spot another landmark a quarter-mile ahead. Again, increase your speed until you are comfortably running fast to the landmark. Repeat the process as many times as you like throughout a run to systematically build speed.
Intervals
Intervals are specified distances run at a very fast pace, followed by another specified distance run at a recovery jog. The fast-slow sequence is repeated several times to help build speed. An interval can be anywhere from a single lap around a track — one quarter-mile — to an entire mile running at a very fast pace. Once you complete the fast portion of the interval, slow to a comfortable recovery jog for about a quarter-mile. Then repeat the fast portion.
Racing
Entering races is another effective tool in building running speed. The crowds, excitement, and adrenalin rush all combine to produce a naturally faster pace. It is important to not run too fast too soon in a race, however, as you can risk running out of energy before you reach the finish line.
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