How to Run Faster: 15 Proven Methods to Improve Your Speed

Every runner wants to get faster. Whether you're chasing a 5K PR, trying to break 2 hours in the half marathon, or just want to feel stronger on your daily runs—speed matters.

The good news? Speed is trainable. The not-so-good news? Most runners train speed wrong.

This guide covers 15 proven methods to run faster, including one technique that most runners completely overlook. Plus, you'll get a 6-week speed program you can start today.

The Speed Equation

Before we dive into methods, understand what determines running speed:

Speed = Stride Length × Cadence

That's it. To run faster, you either:

1. Take longer strides (stride length)
2. Take more steps per minute (cadence)
3. Or both

Most runners naturally try to lengthen their stride. This often backfires—leading to overstriding, braking forces, and injury.

The more efficient approach? Optimize cadence while letting stride length increase naturally through better fitness.

15 Methods to Run Faster

1. Run More Consistently

The single biggest factor in getting faster is running consistently. Not one hard week followed by three easy ones—consistent volume week after week.

Why it works: Your aerobic system develops through accumulated training stress. Every easy mile builds your engine.

How to apply:

• Run at least 3-4 times per week
• Build weekly mileage gradually (10% rule)
• Prioritize consistency over intensity

Most recreational runners underestimate how much consistent easy running contributes to speed.

2. Add Interval Training

Intervals—short bursts of fast running with recovery—teach your body to run faster.

Why it works: High-intensity work improves VO2max (your maximum oxygen uptake), running economy, and fast-twitch muscle recruitment.

Sample workout:

• 10 min easy warmup
• 6 × 400m at 5K pace (90 sec rest between)
• 10 min easy cooldown

Frequency: 1-2 interval sessions per week maximum. Quality over quantity.

3. Do Tempo Runs

Tempo runs are sustained efforts at "comfortably hard" pace—typically your 10K to half marathon race pace.

Why it works: Tempo work increases your lactate threshold, allowing you to run faster before fatigue sets in.

Sample workout:

• 10 min easy warmup
• 20 min at tempo pace (you can talk, but don't want to)
• 10 min easy cooldown

Frequency: Once per week. Tempo day is usually the key workout of the week.

4. Increase Your Cadence (The Method Most Runners Miss)

Here's the speed secret most runners overlook: increasing cadence by just 5% can make you significantly faster—without working harder.

Why it works:

• Higher cadence reduces ground contact time
• Each step is more efficient (less braking force)
• Your legs turn over faster at the same effort
• Better running economy = more speed from the same energy

How to apply:

• Measure your current cadence on an easy run
• Increase by 5% (e.g., 160 → 168 SPM)
• Use a running metronome app like Runo to lock in the rhythm
• Practice at the higher cadence until it feels natural

Most runners trying to speed up focus on training harder. But if your cadence is 160 SPM and you increase it to 170 SPM, you'll run faster at the same effort level. That's free speed.

5. Run Hills

Hills are speedwork in disguise. Running uphill builds power; running downhill builds leg speed and turnover.

Why it works: Hill running develops glute and hamstring strength, improves running economy, and provides interval-like intensity without the impact.

Sample workout:

• Find a moderate hill (6-8% grade)
• 8 × 60-second hill repeats at hard effort
• Jog or walk down for recovery

Frequency: Once per week, or incorporate into easy runs.

6. Add Strides to Easy Runs

Strides are short (15-20 second) accelerations to near-sprint pace. They teach your body to run fast without the fatigue of full interval workouts.

Why it works: Strides activate fast-twitch muscles, improve neuromuscular coordination, and keep your legs "sharp" between hard workouts.

How to apply:

• After an easy run, do 4-6 strides
• Accelerate smoothly to 90-95% effort
• Hold for 15-20 seconds
• Recover 60-90 seconds between

Frequency: 2-3 times per week after easy runs.

7. Run Long

The weekly long run is the foundation of distance running speed.

Why it works: Long runs build aerobic capacity, improve fat utilization, increase capillary density, and develop mental endurance.

How to apply:

• One run per week should be your longest
• Start at a comfortable pace (you can hold a conversation)
• Gradually increase duration (not distance) by 10-15 min per week

For 5K-10K runners: Long run of 60-90 minutes
For half/full marathoners: Long run of 90-150 minutes

8. Strength Train

Stronger runners are faster runners. Period.

Why it works: Strength training improves running economy, reduces injury risk, and adds power to your stride.

Key exercises:

• Squats and lunges (leg power)
• Deadlifts and hip bridges (posterior chain)
• Step-ups and single-leg work (balance and stability)
• Core work (plank, dead bugs, pallof press)

Frequency: 2 strength sessions per week, 20-30 minutes each.

9. Lose Extra Weight (If Applicable)

Every pound you carry requires energy to move. Research suggests that each pound lost equals roughly 2 seconds per mile faster.

Why it works: Less mass = less work = faster running at the same effort.

How to apply: Focus on sustainable nutrition changes, not crash diets. Fuel your training adequately. Performance comes first; weight loss is a side effect of good habits.

Caveat: Only pursue weight loss if you have weight to lose. Being too light compromises recovery and health.

10. Master Your Pacing

Many runners sabotage their speed by starting too fast. Proper pacing lets you run negative splits (faster second half).

Why it works: Starting conservatively preserves energy for when you need it. Blowing up from a hot start is slower than even pacing.

How to apply:

• Practice goal pace in training
• Use a metronome to lock in rhythm
• Trust the plan on race day—hold back early

This is another place where a running metronome shines. When you're nervous at the start line, the beat keeps you honest.

11. Improve Your Running Form

Efficient form means less energy wasted on unnecessary movement.

Key form elements:

• Land with foot under hips (not ahead)
• Quick, light steps (higher cadence)
• Relaxed upper body
• Forward lean from ankles

How to apply: Film yourself running. Identify one issue to work on at a time. Form drills (A-skips, B-skips, butt kicks) reinforce good patterns.

12. Race More Often

Nothing simulates race intensity like actual races. Racing teaches you to dig deep and push limits.

Why it works: Races provide benchmarks, motivation, and practice running at maximum sustainable effort.

How to apply:

• Race a tune-up 5K during half marathon training
• Race a 10K during marathon training
• Use local races as hard workouts

13. Recover Properly

Training doesn't make you faster—recovery from training does. Hard work without recovery leads to overtraining and stagnation.

Key recovery elements:

• 7-9 hours of sleep
• Easy days are truly easy
• Adequate nutrition (especially protein)
• Rest weeks every 4-6 weeks

Rule of thumb: If you're constantly tired, you need more recovery, not more training.

14. Run with Faster People

You'll rise to the level of your training partners.

Why it works: Running with faster runners pushes you beyond comfortable limits. Social accountability keeps you consistent.

How to apply: Join a running club or group. If you're the fastest in your group, find a faster group for certain workouts.

15. Be Patient

Speed doesn't come overnight. It's built over months and years of consistent work.

Why it works: Physiological adaptations take time. Rushing leads to injury and burnout.

Timeline expectations:

• Noticeable improvement: 4-8 weeks
• Significant PR potential: 3-6 months
• Major breakthroughs: 1-2 years

6-Week Speed Improvement Program

Here's a structured program incorporating the methods above. Assume you're already running 3-4 times per week consistently.

Week 1: Baseline

• Mon: Easy run 30 min + 4 strides
• Wed: 5 × 400m intervals at current 5K pace (90 sec rest)
• Sat: Long run 50-60 min easy
• Additional: Measure your cadence on easy run. Note it as your baseline.

Week 2: Cadence Focus

• Mon: Easy run 30 min at baseline cadence + 5% using Runo
• Wed: 6 × 400m intervals
• Sat: Long run 60 min
• Focus: Practice elevated cadence on all easy runs

Week 3: Add Tempo

• Mon: Easy run 35 min + 4 strides
• Wed: Tempo run: 10 min easy, 15 min tempo, 10 min easy
• Sat: Long run 65-70 min
• Focus: Maintain elevated cadence during tempo

Week 4: Build

• Mon: Easy run 35 min + 6 strides
• Wed: 8 × 400m intervals
• Thur: Easy run 25 min + hill sprints (6 × 30 sec)
• Sat: Long run 70-75 min
• Focus: Cadence should feel more natural now

Week 5: Peak

• Mon: Easy run 35 min + 4 strides
• Wed: Tempo run: 10 min easy, 20 min tempo, 10 min easy
• Thur: Easy run 30 min
• Sat: Long run 75-80 min with last 15 min at tempo pace
• Focus: Push the tempo work slightly faster

Week 6: Test Week

• Mon: Easy run 25 min + 6 strides
• Wed: 4 × 400m at goal pace (practice race effort)
• Sat: 5K time trial or race
• Focus: See your improvement. Celebrate the PR.

The Cadence Advantage

Of all 15 methods, cadence optimization offers the fastest return for the least extra effort.

Most runners are leaving free speed on the table by running at 155-165 SPM when they could be running at 170-175 SPM. That's 10-15% more efficient turnover—at the same effort.

Runo makes cadence training simple:

• Set your target SPM
• Match your steps to the beat
• Practice until it becomes automatic
• Watch your easy pace get faster without working harder

Download Runo and unlock the speed you're leaving on the table.

Frequently Asked Questions

How long does it take to run faster?

With consistent training, noticeable improvement happens in 4-8 weeks. Significant PRs typically require 3-6 months of focused work.

How can I run faster without getting tired?

Improve your efficiency: increase cadence, run more easy miles to build aerobic base, and ensure adequate recovery. Speed with less fatigue comes from better fitness and form.

Does running faster burn more fat?

Running at any pace burns calories. Higher intensity burns more calories per minute but can't be sustained as long. A mix of easy and hard running optimizes body composition.

How can I increase my cadence?

Use a running metronome app like Runo. Set it 5% above your natural cadence and match your steps to the beat. Practice on easy runs until the new rhythm feels natural.

Is it better to run longer or faster?

Both. Easy volume builds your aerobic engine. Speed work teaches your body to go fast. Most runners benefit from 80% easy running and 20% harder efforts.