How to increase running speed (2026)
Quick Answer
To increase running speed, build it gradually through consistent easy running, one or two quality speed-focused sessions each week, strength work, and proper recovery. Focus on improving form, pacing and training structure rather than simply trying to run every run harder.
Overview
Getting faster at running is usually less about one magic workout and more about improving several things at once: aerobic fitness, leg strength, running economy, pacing and recovery. Most runners improve speed best when they keep most runs easy, then add a small amount of purposeful faster work such as intervals, tempo efforts, hill reps or strides. This lets you train the energy systems and mechanics needed for speed without overloading your body. A good approach is to start from your current level, train consistently for several weeks, and change only one or two things at a time. If you already run regularly, the next gains often come from better structure: separating hard and easy days, warming up properly, sleeping enough, and fuelling well. If you are newer to running, building a larger base of comfortable running often helps more than frequent hard sessions. Running faster also depends on staying healthy. Soreness that settles is common; sharp or worsening pain is not. Shoes that suit your running, sensible progression, and recovery days matter because injuries interrupt progress. The aim is not to sprint every session, but to become a stronger, more efficient runner who can hold a quicker pace safely.
Who this is for
Adult runners who want to improve speed for general fitness, parkrun, road races or sport, from newer runners with a basic running habit to intermediate runners refining their training.
What you’ll need
- A consistent running routine
- Suitable running shoes in good condition
- Comfortable running clothing for the weather
- A way to track runs and pace, such as a watch, phone app or measured route
- A safe place to run, ideally including a flat route and a gentle hill
- Basic space or equipment for strength work, such as bodyweight exercises or simple weights
Before you start
Make sure you can already run regularly without significant pain before adding speed work. If you have a medical condition, recent injury, chest symptoms, unexplained breathlessness, dizziness, or pain that changes your gait, get medical advice first. Check your shoes are not overly worn, and decide on a realistic goal such as improving over a set distance rather than just 'running faster'.
Step-by-step
- 1
Build a steady base first
Run consistently for a few weeks before increasing intensity. Keep most runs at a comfortable effort where you could still speak in short sentences. If you are not yet running regularly, prioritise routine over speed sessions.
Why: A stronger aerobic base helps you hold faster paces for longer and reduces injury risk when harder training begins.
- 2
Set one clear speed goal
Choose a target that fits your current level, such as running a faster 5K, improving over a set route, or finishing strong in the last part of a run. Use that goal to guide training rather than chasing speed on every outing.
Why: A specific goal makes it easier to choose the right sessions and track progress realistically.
- 3
Add one quality speed session at a time
Start with one faster workout each week after an easy warm-up. Good options include short intervals with recoveries, sustained comfortably hard tempo running, hill repeats, or short strides after an easy run. Keep the rest of the week mostly easy, and only add a second quality session if you are coping well.
Why: Structured faster work improves pace, leg turnover and tolerance to harder efforts without the fatigue of running hard every day.
- 4
Warm up properly before faster running
Before any speed session or race-pace effort, begin with easy jogging and gentle mobility, then include a few short faster efforts that gradually raise intensity. Save static stretching for after the run if you find it helpful.
Why: A proper warm-up prepares muscles, tendons and the cardiovascular system for hard work and lowers the chance of strains.
- 5
Improve technique and running economy
Run tall, keep your shoulders and hands relaxed, avoid overstriding, and aim for a quick, smooth cadence rather than forcing huge steps. Include short strides or hill sprints only when well warmed up and not overly fatigued.
Why: More efficient mechanics help you waste less energy, so the same effort produces a faster pace.
- 6
Do strength and mobility work each week
Add simple strength exercises for calves, glutes, hamstrings, quads and core, along with mobility for ankles and hips. Keep sessions manageable so they support running rather than leaving you too sore to train.
Why: Stronger, more stable muscles improve force production and help you maintain form as pace rises.
- 7
Recover as seriously as you train
Keep easy days easy, sleep well, eat enough to support training, and take rest when fatigue builds. Space hard sessions apart and reduce training if you notice lingering heaviness, poor sleep, unusual irritability or a drop in performance.
Why: Speed gains happen when your body adapts after training; without recovery, hard work simply accumulates fatigue.
- 8
Review progress and progress gradually
Recheck your pace on the same route or in the same type of session after a block of training. Progress by slightly increasing session difficulty, volume or consistency, but not all at once. If pain appears, step back rather than pushing through.
Why: Measured progression prevents overtraining and shows whether your plan is actually making you faster.
Why this works
Running speed improves when you combine aerobic development, neuromuscular practice, muscular strength and efficient technique. Easy running builds endurance, faster sessions teach your body to sustain higher speeds, and recovery allows adaptation. Strength work and better mechanics help you apply force more effectively with less wasted movement.
Common mistakes to avoid
- Running too hard on too many days
- Adding speed sessions before building basic consistency
- Skipping the warm-up before intervals or hills
- Making every fast session a race effort
- Increasing volume and intensity at the same time
- Ignoring persistent pain or excessive fatigue
- Using worn-out shoes or unsuitable footwear
- Expecting linear progress every week
Troubleshooting
You feel fast for one session but flat for the rest of the week
Reduce the intensity or frequency of hard sessions and make easy runs genuinely easy.
Your pace is not improving despite training harder
Review recovery, sleep, fuelling and whether you are doing too much moderate-to-hard running without enough easy mileage.
Shin, knee or Achilles pain starts after speed work
Stop or scale back fast sessions, check footwear and running surfaces, and return gradually once symptoms settle. Seek professional advice if pain persists or alters your gait.
You start fast but cannot hold the pace
Work on pacing, tempo efforts and controlled intervals rather than only short all-out reps.
You feel awkward when trying to run faster
Use short strides, hill efforts and relaxed form drills after warming up instead of forcing a sprinting style into distance running.
Compare your options
Intervals
Best for: Improving top-end aerobic speed and race-specific pace control
Pros: Easy to structure, measurable, effective for many distances
Cons: Can be too intense if overdone; needs warm-up and recovery
Tempo running
Best for: Holding a faster steady pace over longer distances
Pros: Builds pace endurance, useful for road racing
Cons: Easy to misjudge and run too hard
Hill reps
Best for: Building strength, power and form under lower impact than flat sprinting
Pros: Improves force production and posture, simple to do outdoors
Cons: Can aggravate calves or Achilles if introduced too quickly
Strides
Best for: Improving leg turnover and technique with low overall fatigue
Pros: Short, practical, easy to add after easy runs
Cons: Not enough on their own for larger speed gains
| Option | Best for | Pros | Cons |
|---|---|---|---|
| Intervals | Improving top-end aerobic speed and race-specific pace control | Easy to structure, measurable, effective for many distances | Can be too intense if overdone; needs warm-up and recovery |
| Tempo running | Holding a faster steady pace over longer distances | Builds pace endurance, useful for road racing | Easy to misjudge and run too hard |
| Hill reps | Building strength, power and form under lower impact than flat sprinting | Improves force production and posture, simple to do outdoors | Can aggravate calves or Achilles if introduced too quickly |
| Strides | Improving leg turnover and technique with low overall fatigue | Short, practical, easy to add after easy runs | Not enough on their own for larger speed gains |
Alternatives
- Follow a structured training plan for your target distance
- Join a running club or coached session for pacing and accountability
- Use low-impact cross-training alongside running if injury history limits speed work
Pro tips
- Keep a training log so you can link improvements or setbacks to what you actually did
- Use effort as well as pace, especially in wind, heat or on hills
- A short, relaxed stride often works better than trying to bound forward
- If you are new to speed work, finish wanting slightly more rather than fully spent
- Practise race pace in training, not just all-out efforts
- Rotate routes and surfaces if one surface leaves you overly sore
Safety notes
- Do not start hard speed work if you have sharp pain, illness or unresolved injury
- Warm up before fast running and cool down afterwards
- Choose well-lit, low-traffic routes and stay aware of other path users
- In hot, humid or icy conditions, reduce intensity or move the session indoors if possible
- Stop and seek urgent medical attention for chest pain, collapse, severe breathlessness, or neurological symptoms
What this guide does not cover: This guide gives general training advice only. It does not replace personalised coaching, medical assessment, or a race-specific plan tailored to your age, training history, injury background or competitive level.
Cost considerations
You can improve speed with minimal spending if you already have safe shoes and a place to run. Costs may rise if you choose a coach, track access, gym membership or new footwear, but structured training and consistency usually matter more than expensive gear.
Frequently asked questions
How often should I do speed work?+
Most recreational runners do well with one quality speed-focused session each week at first. A second can help later if you are recovering well and keeping easy days easy.
Should every run be faster if I want to improve speed?+
No. Most runs should stay easy enough to support recovery and build endurance. Trying to run hard every day often leads to fatigue and injury rather than speed gains.
Will losing weight make me faster?+
Body composition can affect running performance, but deliberate under-fuelling is a common mistake and can harm health and training. Focus first on smart training, recovery and adequate nutrition.
How long does it take to notice improvement?+
That varies with your starting point, consistency, recovery and goal. Many runners notice changes after a steady training block, but progress is rarely perfectly week by week.
Can strength training really help running speed?+
Yes. Stronger legs and trunk can improve running economy, stability and force production, especially when strength work supports rather than replaces running.
Sources & references
Guidance on this page is traced to documented sources. Last checked 25 September 2026.
- NHS - Running and aerobic exercise guidance · government
Supports general exercise safety, building activity progressively, and the role of regular aerobic exercise in fitness.
- American College of Sports Medicine · industry
Supports core training principles including progression, aerobic conditioning, recovery and exercise programming.
The core principles of improving running speed change slowly, though specific training methods and product advice can evolve.