How to Increase Speed in Running: Effective Techniques and Training Tips
When it comes to increasing speed in running, I've discovered several effective strategies that can make a significant difference. As a Pose Method Running coach, I understand the biomechanics of efficient running and how to unlock your speed potential.
The Three Pillars of Speed
1. Running Economy
Running faster with less effort by improving:
2. Aerobic Capacity
Building the engine:
3. Neuromuscular Power
Teaching muscles to fire faster:
Speed-Building Workouts
Interval Training
The bread and butter of speed development:
Beginner Intervals:
Intermediate Intervals:
Advanced Intervals:
Tempo Runs
Building speed endurance:
Classic tempo:
Cruise intervals:
Strides
The most underused speed tool:
Form Improvements for Speed
Cadence
Posture
Foot Strike
Speed Training Mistakes to Avoid
1. Running Intervals Too Fast
You should be able to maintain the pace for ALL reps.
2. Skipping Recovery
Speed development happens during rest.
3. Neglecting Easy Days
Easy days should be truly easy (conversational).
4. Too Much Too Soon
Add one speed session per week maximum.
Sample Speed-Building Week
Monday: Rest
Tuesday: Easy 5 miles + 6 strides
Wednesday: Intervals (6x800m @ 5K pace)
Thursday: Easy 4 miles
Friday: Tempo run (3 mile warmup, 3 miles tempo, 2 mile cooldown)
Saturday: Long run (10-12 miles easy)
Sunday: Easy 4 miles or rest
Want to run faster? Book a consultation to get a personalized speed development plan based on your current fitness and race goals.
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