How to Improve Your Running Speed

Speed comes from smart training, consistency, and recovery.

Set realistic target paces from your current fitness with /health/running-pace-calculator.

Intervals

• Short repeats (200–800m) faster than race pace
• Full recovery to maintain quality

Tempo work

• Sustained efforts near lactate threshold
• Teaches economy and pace control

Strength & form

• Glute/hip/core strength improves mechanics
• Strides (20–30s fast) build turnover

Recovery

• Easy days truly easy
• Prioritize sleep and fueling

FAQs

How often should I do speed work?

1–2 quality sessions per week with easy running between.