Faster Running Archives — Runner's Blueprint

Looking for the best advice on how to increase running speed? You’ve come to the right place!

Whether you’re training for your first 5K or aiming to improve your marathon time, getting faster is a goal most runners have.

When I first started running, I was obsessed with getting faster. I thought the secret was just running more and more miles and I found myself frustrated and wondering what I was missing.

That’s when I started to explore other techniques—ones that didn’t just focus on piling up the miles.

And once I tried out the strategies below, my speed picked up in weeks.

So, if you’re looking to break through that speed barrier without burning out, this guide is for you.

Strength Training

Strength training really speeds you up. When you build stronger muscles, you can generate more power each each stride.

Getting strong also helps prevent injuries. This is because stronger muscles are better equipped to handle the repeated impact that comes with running.

I didn’t pay much attention to strength training for a long time. After injuries and getting outrun, I learned gym time is essential

I started with basic bodyweight exercises like squats and planks, and eventually added in weights. I was surprised at how quickly I saw improvements in my endurance and speed. It turns out that stronger legs and a solid core really do make a difference.

Here are the exercises I swear by:

Squats: A fantastic exercise to build strength in your quads, hamstrings, and glutes. These muscles generate a lot of power when running, especially when you’re trying to pick up the pace.
Planks: A strong core is essential for maintaining good running posture, which helps you run efficiently.
Lunges and single-leg exercises: These strengthen each leg independently, improving balance and stability.
Plyometric exercises: Explosive moves like squat jumps and box jumps help develop fast-twitch muscle fibers, which are responsible for bursts of speed.

Try to include two strength training sessions per week into your routine. Focus on full-body exercises, but don’t forget to give special attention to your legs and core.

Don’t know where to start?

Check these five posts:

Interval Training

Interval training will definitely speed you up. This type of training alternates between high-intensity running (sprinting) and low-intensity recovery periods (jogging or walking). Interval training pushes your cardiovascular system to its limits, helping you build endurance and speed simultaneously.

My first interval session was brutal. My lungs felt like they were on fire, and I questioned whether it was worth it. But after just a few weeks, the results were undeniable. My legs felt springier, and I was able to maintain a faster pace on my regular runs.

One of my go-to workouts now is a simple interval session where I sprint for 30 seconds, then jog for 60. I try to do at least eight repeats, and even though it’s brutal, there’s something satisfying about pushing myself to the limit.

Intervals train you to run faster, without extra miles. It’s also a great way to burn a ton of calories in a short period of time.

How to get started:

After warming up, sprint for 30 seconds to one minute at near-maximum effort.
Follow this with one to two minutes of easy jogging or walking to recover.
Repeat this cycle 6 to 8 times.

As you get stronger, you can increase the number of intervals or the length of your sprints. Remember, the key is to give it your all during the sprint so that by the end of your interval, you’re feeling it.

Note – You’ll need need a stop watch to keep track of time when performing intervals.

Drill Training

I ignored speed drills for too long. Then, a running buddy convinced me to join him in some acceleration strides and high-knee drills after one of our easy runs. I felt ridiculous at first, lifting my knees so high and sprinting in short bursts, but the drills helped me improve my form and increase my cadence.

I’ve kept them in my training routine ever since, and I can say without a doubt that they’ve helped me shave off some seconds from my race times.

Here’s the truth.

Speed drills will fast-track your pace and polish your form. Speed drills help improve your coordination, strengthen your muscles, and increase your running cadence—all crucial components for running faster.

Some speed drills to try:

High Knees: This drill helps improve your knee lift and running cadence. Focus on quick, powerful steps while engaging your core.
Butt Kicks: Another great drill to help you focus on increasing your cadence and getting your feet off the ground quickly.
Strides: Run at a controlled fast pace for 20–30 seconds, focusing on good form. Strides help you work on maintaining speed without the pressure of a full sprint.

These drills are excellent to incorporate into your warm-up before a run or as a standalone workout once or twice a week.

You can also try this agility ladder routine.

Hill Training

For speed and stamina, run hills.

Running uphill forces you to engage more muscle fibers than running on flat terrain. It’s a tough workout, but the payoff is huge. Hills help build strength in your quads, hamstrings, and calves, which in turn gives you more power when you return to flat running.

Here’s how to start: Find a hill that’s about 50 to 100 meters long and not too steep. After a warm-up, run uphill at a hard but manageable pace. Once you reach the top, jog or walk back down to recover, repeat this 6 to 8 times. Over time, aim to increase the number of repeats or the distance you’re running uphill.

Plyometric Training

Plyometric exercises, or “jump training,” help develop explosive strength. Since running is essentially a series of single-leg jumps, plyometrics train your muscles to generate more power with each stride.

Plyometrics sounded intimidating to me at first. I imagined myself face-planting while attempting box jumps or landing awkwardly during squat jumps.

But I decided to give them a shot, starting with basic moves like jump squats and single-leg hops.

At first, my legs were jelly after just a few reps, but as I kept at it, I noticed that my running stride felt more powerful and efficient.

Here some exercises to try:

Box Jumps: Jump onto a sturdy box or platform and step down. This builds explosive leg strength.
Lateral Jumps: Jump side-to-side over a line or cone. This helps improve coordination and leg power.
Burpees: A full-body movement that combines a squat, jump, and push-up.

Adding plyometric exercises into your strength training routine once or twice a week will help you develop the power needed for faster running.

Improve Your Running Cadence

Running cadence refers to how many steps you take per minute. Research shows that the most efficient runners have a cadence of around 180 steps per minute. If your cadence is lower, it means you’re likely overstriding, which can waste energy and slow you down.

Here how to improve your cadence:

Start by counting how many times your right foot hits the ground in one minute, then multiply by two to get your total steps per minute.
If your number is below 170, focus on taking shorter, quicker steps. It should feel like you’re “dancing” lightly on your feet.

Jump Rope

Jumping rope is an underrated but highly effective exercise for runners. It improves foot speed, coordination, and endurance—all while giving your calves, quads, and glutes a great workout. Jump rope also strengthens the muscles around your ankles, helping to prevent injuries.

Start by incorporating 5 to 10 minutes of jumping rope into your warm-up or cross-training routine. As you get more comfortable, increase the duration or try different variations like alternating feet or high knees while jumping.

To take this classic workout to the next level, increase the duration and intensity of your jump rope exercise, building it up to 20 to 30 minutes.

You can also play with your feet for more challenge. Try alternating feet, jumping on one foot, or jumping on your heels.

Focus on Proper Running Form

I only focused on form after a coach noticed my overstriding. It took some practice (and a lot of mental reminders) to correct my posture, but once I did, I started running more efficiently.

Here’s what you need to keep on mind when it comes to running form:

Keep your torso tall and chest open. Imagine a string pulling you up from the top of your head.
Focus on landing your foot directly underneath your body, not in front of you. This helps reduce the impact on your joints and keeps your momentum moving forward.
Keep your arms at a 90-degree angle, swinging them forward and back (not across your body) to help drive your legs.
Relax your hands and shoulders. Tension in these areas wastes energy.

Lose Weight (If Necessary)

After struggling with a plateau in my speed, I decided to make some changes to my diet and shed a few extra pounds. I didn’t expect it to make a huge difference, but it was like flipping a switch. Running felt easier, and I started hitting paces that seemed impossible before.

Don’t take my word for it.

Research revealed that losing weight (fat, not muscle) can help runners improve running times—cutting roughly two seconds off a mile for each pound lost.

For example, a 15-pound weight loss should cut about 80 to 90 seconds of 5K race time.

The reasoning?

The more weight you carry, the more effort you expend to run from point A to point B, thus, the less power you have overall.

Don’t believe me?

Try running while strapping on a 25-pound backpack then tell me how you feel.

You’ll, sooner than later, realize how hard it is to achieve, let alone maintain, speed.

Now picture how much easier it would be if you were many pounds lighter.

Be Consistent

Finally, one of the most important aspects of improving your running speed is consistency.

Speed doesn’t come overnight—it takes time and dedication. Make sure you’re running at least three to four times a week, with a mix of interval training, long runs, and strength workouts.

Being consistent with your training allows your body to adapt, helping you gradually become stronger and faster.

Here’s a simple plan you can follow to work on your speed:

Monday: Interval run – 8 x 400m at 80–90% effort
Tuesday: Strength training (focus on legs and core)
Wednesday: Hill workout – 6–8 hill repeats
Thursday: Easy run or rest day
Friday: Tempo run – 4 miles at a comfortably hard pace
Saturday: Long run at an easy pace
Sunday: Rest day or light cross-training

Running Speed FAQ

I know that you have more than one pressing questions about boosting your running speed. Let me address some of the most common ones.

How long does it take to increase running speed?

The timeline for speed improvements varies, but with a consistent speed-focused training plan, most runners see progress within 4-6 weeks. This timeframe allows your body to adapt to new training stimuli, such as interval training, tempo runs, and hill sprints. Remember, consistency is key. Stick to a routine, and you’ll likely notice gradual improvements in your pace and endurance.

What is the best exercise to improve running speed?

There’s no single “best” exercise for speed, but interval training is highly effective. Short bursts of fast-paced running followed by rest or easy jogging help increase your anaerobic capacity and teach your body to handle higher speeds. Workouts like 400-meter repeats on the track or timed sprints (30 seconds on, 30 seconds off) are great options. Try incorporating intervals into your training once or twice a week for maximum benefit.

Does running on hills help with speed?

Absolutely! Hill training is like strength work in disguise—it builds power, endurance, and speed all at once. Uphill sprints strengthen key muscles used in running and improve your form by promoting a forward lean and higher knee drive. Try hill repeats once a week, running hard uphill for 20-30 seconds, then walking back down to recover.

What should I do if I don’t see improvements in my speed?

If you’re not seeing progress, consider tweaking your routine. Common issues include overtraining without enough recovery, or not varying your workouts enough. Make sure you’re balancing hard effort days with easier ones, and try different types of speed work like intervals, tempo runs, and hill sprints. Give yourself time, stay consistent, and keep track of your progress. Sometimes, small adjustments can make a big difference!

Conclusion

By doing interval workouts, increasing cadence, working on technique, losing weight, running hills, and incorporating consistency, you’ll be able to take your running speed to an entirely new level.

Now the ball is in your court. Do you have any other tips to share? If so, then feel free to do so in the comments section below.

I hope my guidelines for increasing running speed will help you become faster than you ever thought possible.

In the meantime, thank you for dropping by.

Keep running strong.

David D.