Whether you are running your first 5K, or are trying to qualify for the Boston Marathon, it seems everyone eventually wants to know how to run faster. Some runners swear by running track sprints, while others argue for running more miles. There seem to be as many methods as there are runners. However, most effective speed improvement programs have four basic components: speed work, tempo runs, leg-strength exercises and rest days. Incorporating these into your weekly runs should help you improve your speed.
Step 1
Incorporate speed work. Running faster for short periods of time will strengthen your heart, lungs and skeleton. After warming up, complete intervals, or repetitions, of 200 to 800 meters, jogging slowly after each so your body can recover. Aim for four sets of intervals once a week to start with.
Step 2
Add a weekly tempo run. Tempo running is running for a sustained period of time at a faster-than-normal pace. Tempo runs should feel between somewhat hard and hard on the rate of perceived exhaustion (RPE) scale. This equals between 70 to 80 percent of your maximum effort. Once a week, warm up for 10 or 15 minutes at an easy pace, then run between 20 and 40 minutes, or about 3 to 6 miles--depending on fitness and goals--at tempo pace. Cool down with another 10- to 15-minute jog.
Step 3
Improve your leg muscle strength through weight-bearing and plyometric--jumping--exercises. Good exercises engage the hip, knee and ankle, and include squats, dead lifts, lunges and power step-ups. Improve your explosive leg force and your speed by doing 30 to 50 vertical jumps for beginners, or 100--or more--if you're an advanced athlete.
Step 4
Get adequate rest. Without adequate rest, your body can't rebuild from all your hard work. On your rest days, either cross-train by doing non-running activities, such as biking, swimming or walking, or do nothing at all. Aim for one rest day per week.
Tips and Warnings
- You need a good fitness base before working on your speed. If you are a new runner, start by running a mile without having to stop or walk. Aim for at least one month's worth of base running before adding speed workouts. Intervals should not be done as all-out sprints. Aim to run fast enough so that you can only keep up that pace for around two minutes. If these intervals seem too easy, shorten your recovery time, rather than running harder. Guard against overtraining, by avoiding running too much or too hard. Check whether you are overtraining by taking your resting heart rate in the morning. To do this, count your heartbeats for six seconds, then multiply by 10. Keep track of this in a notebook or training log. If you see that your resting heart rate is going up, you are overtraining.
- Don't equate quantity with quality. Overtraining by running too long, too hard, or too frequently can cause fatigue, slow recovery, reduce your enthusiasm and lead to injury.
Things You'll Need
- Comfortable running shoes
- Wristwatch or stopwatch
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