Improve Your Running Speed

Gradually increase your weekly run mileage to improve aerobic fitness and running efficiency. Follow the 10% rule to avoid overtraining. Track your mileage and perceived exertion daily. Aim to gradually increase your weekly mileage by no more than 10%.

“The idea behind increasing your run volume is not only to improve your aerobic fitness, which is actually going to make you faster, anyway, it's also to improve your running efficiency, and give you a really good foundation and base to work off.”

Include interval and tempo sessions in your training to improve top-end speed and lactate threshold. Start with shorter intervals and gradually increase the duration and intensity. Remember to incorporate rest and recovery.

“If you want to run faster, then we need to start including some speed workouts into our training.”

Add hill repeats to your training to build strength and improve running form. Start with a manageable number of repetitions and gradually increase as your fitness improves.

“Hill repeats are great for adding some strength to your running.”

Include speed intervals in your long runs to improve your ability to handle fatigue during races. Start with a few short intervals and gradually increase the number and duration.

“by including some intervals into our long run, can actually help teach us how to deal with that fatigue which, inevitably, we're going to experience come race day.”

Maintain a healthy weight through a balanced diet and incremental weight loss if necessary. Focus on healthy eating habits and regular exercise.

“running is weight-bearing, and with that there is a direct link between running and our own weight.”