How to Run Faster: Complete Training Guide

8 min read

Quick Summary

To run faster, focus on proper running form, build a strong endurance base, and incorporate specific speed workouts into your training. Combine this with adequate rest, proper nutrition, and consistent practice. This guide provides a comprehensive approach to improving your running speed over 8-12 weeks.

What You'll Need

Essential Equipment

  • Properly fitted running shoes
  • Moisture-wicking clothing
  • Stopwatch or running watch
  • Water bottle

Optional Equipment

  • Heart rate monitor
  • Running app
  • Foam roller
  • Resistance bands

Proper Running Form

Head and Upper Body

  • Keep head level, looking forward
  • Relax shoulders and neck
  • Keep arms at roughly 90 degrees
  • Swing arms front to back, not across body

Lower Body

  • Land midfoot, under your center of gravity
  • Keep knees slightly bent
  • Push off with your back foot
  • Maintain a slight forward lean
Pro Tip: Record yourself running to analyze your form, or have a coach review your technique.

8-Week Training Plan

Weeks 1-2: Building Base

  • 3-4 runs per week
  • Focus on consistent pace
  • 20-30 minutes per run
  • Include one longer run

Weeks 3-4: Introducing Speed

  • Add strides after easy runs
  • Begin interval training
  • Increase run duration
  • Include hill workouts

Weeks 5-6: Building Intensity

  • Structured interval workouts
  • Tempo runs
  • Progressive long runs
  • Recovery runs between workouts

Weeks 7-8: Peak Training

  • High-intensity intervals
  • Race-pace training
  • Proper tapering
  • Time trial assessment

Essential Speed Workouts

Interval Training

  1. Warm up for 10-15 minutes
  2. Run hard for 400m (one lap)
  3. Recovery jog for 200m
  4. Repeat 6-8 times
  5. Cool down for 10 minutes

Tempo Runs

  1. Warm up for 10 minutes
  2. Run at "comfortably hard" pace for 20 minutes
  3. Maintain consistent speed
  4. Cool down for 10 minutes

Hill Repeats

  1. Find a moderate hill (4-6% grade)
  2. Sprint up for 30 seconds
  3. Walk back down for recovery
  4. Repeat 6-10 times

Recovery and Injury Prevention

Rest and Sleep

  • Get 7-9 hours of sleep
  • Take rest days between hard workouts
  • Listen to your body
  • Avoid overtraining

Nutrition

  • Eat balanced meals
  • Stay hydrated
  • Time pre-run meals properly
  • Consider post-run recovery nutrition

Stretching and Recovery

  • Dynamic stretching before runs
  • Static stretching after runs
  • Use foam roller regularly
  • Consider massage or physical therapy

Common Mistakes to Avoid

  • Increasing mileage too quickly
  • Skipping warm-up and cool-down
  • Running too fast on easy days
  • Neglecting strength training
  • Wearing worn-out shoes
  • Not staying hydrated

Frequently Asked Questions

How long does it take to see improvement in running speed?

Most runners see noticeable improvements within 4-8 weeks of consistent training, though individual results may vary based on starting fitness level and training consistency.

Should I run every day to get faster?

No, rest days are crucial for recovery and preventing injury. Most training plans include 3-5 running days per week with rest or cross-training days in between.

What's the best way to breathe while running?

Focus on rhythmic breathing, typically inhaling for 2-3 steps and exhaling for 2-3 steps. Breathe through both your nose and mouth to maximize oxygen intake.