To run faster, you need to train your legs for speed as well as prep your cardiovascular system to handle increased exertion. Focus one to two of your training days on increasing your speed while otherwise continuing your regular running schedule. Limit your total running days to four to five at the most to prevent overtraining.
Warm-Ups
Performing static stretches before a run can diminish sprint performance. To get the most power from your runs, warm up your muscles with a brisk walk or a slow jog. You can also include dynamic stretching in your warm up. Dynamic stretches use exaggerated movement and refer to moves such as lunges and running in place with high knees. A dynamic warmup relaxes tight muscles, gets your blood pumping faster and primes your joints for running, according to Running Planet.
Intervals
Alternating speeds during one to two of your weekly training runs enables you to gradually increase your endurance for running at a faster pace. You can use a timer or choose landmarks or track markers to signal you to change your speed. If you're running a typical 400-meter track, for example, you might alternate jogging for 200 meters with sprinting for 100 meters. Gradually decrease jogging distance and increase sprinting distance each week to challenge yourself to run faster for longer distances.
Hill Running
Uphill running and downhill running will help you increase your speed. Hill repeats provide speed training benefits similar to interval training, according to marathon coach Hal Higdon. Uphill runs strengthen your quadriceps and downhill treks increase your leg turnover speed. When running hills, alternate between using your uphill or your downhill run as your primary workout, slowing the other down to allow for recovery between energy bursts. Incorporate hill repeats into your training once a week or once every two weeks.
Strength Training
Although your primary goal as a runner is speed and endurance, increasing your strength can help you run faster. Target muscles in your upper and lower body once or twice a week. Building strength in your upper body helps reduce fatigue during your runs and improves your ability to propel your body forward during fast running. A strong lower body can boost your speed by increasing leg turnover time. Avoid heavy weights and body building techniques. Instead, use light weights that tax your muscles after 12 reps and perform 12 to 15 repetitions of each exercise.
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