How to Get Faster as a Runner
How to Get Faster as a Runner: Simple Drills and Sessions to Transform Your Training
When I first started running, I thought the only way to improve was to just keep running the same pace, the same way, over and over again. My go-to was a 10k loop at a steady pace of around 5:30 per kilometer. I stuck with it for three years, wondering why I wasn’t getting any faster or feeling any stronger.
Everything changed when I moved to Italy and started training with my coach, Robby (Roberto, but I call him Robby!). He taught me that variety and structure are key to improving speed and endurance. With specific drills and a mix of training sessions, I not only got faster but also started enjoying my runs a lot more. By the time I completed my first 70.3, I managed to run a half martahon at a 4:40 pace—a pace I once thought impossible.
If you’re looking to get faster, here are some drills and session ideas that helped me and can help you too. And the best part? These are perfect for preparing for our Tuscany Run Retreat.
1. Start with Strides
Strides are a simple way to introduce speed without overwhelming your body. At the end of an easy run, pick a flat or slightly uphill stretch of about 100 meters. Gradually accelerate to about 80% of your maximum effort, hold it for a few seconds, and then decelerate. Repeat 4–6 times, focusing on relaxed form.
Strides help improve your running economy and get your legs used to moving faster without the pressure of a full sprint. They’re quick, effective, and a great confidence booster.
2. Try Interval Training
Intervals are game-changers for speed. Instead of running at a steady pace, break your session into faster and slower segments. For example:
- Workout: Run 4 minutes at a hard pace (think 8/10 effort), followed by 2 minutes of easy jogging. Repeat 5–6 times.
This type of training challenges your body to push harder while teaching you to recover quickly. Over time, you’ll notice your “hard pace” getting faster, and the effort feels easier.
3. Add Tempo Runs
Tempo runs are all about running at a comfortably hard pace – one you can sustain for 20–30 minutes but feels challenging. A good starting point is to warm up for 10 minutes, then run 15–20 minutes at a pace just outside your comfort zone (maybe 80–85% of your max effort), and cool down for 10 minutes.
I must admit, I don’t like these sessions, but they are super useful to improve your lactate threshold, which means you can run faster for longer without feeling exhausted.
4. Hills: Your Secret Weapon
Hills are fantastic for building strength and speed and I find them super FUN because they are short bursts of intensity but after you can relax! You can incorporate them in two ways:
- Hill Repeats: Find a hill that takes 30–60 seconds to climb. Run up it at a strong effort and jog or walk back down. Repeat 6–8 times.
- Rolling Hills: Plan a route with gentle hills to practice maintaining effort on the ups and downs.
Running hills teaches you to recruit more muscles and improves your power, which translates to faster running on flat terrain.
5. Play with Fartlek Training
Fartlek, which means “speed play” in Swedish, is a fun and flexible way to add speed to your runs. During an easy run, pick landmarks like trees or lampposts and run hard until you reach them. Then, recover until the next landmark.
It’s unstructured, fun and keeps you thinking solely about running during longer runs. A form of free meditation too, so you’re killing two birds with one stone!
6. Mix It Up with Progression Runs
Instead of running at one pace, try starting slow and finishing fast. For example:
- Begin your run at an easy, conversational pace.
- Gradually increase your speed every kilometer until the last kilometer is your fastest.
Progression runs teach you how to pace yourself and finish strong—an invaluable skill for races.
Why Specific Training Works
When I started incorporating these workouts into my routine, I noticed improvements in my speed, endurance, and confidence. More importantly, my runs became more enjoyable and varied, making the time fly by. By juggling different types of training, I built the strength and stamina to achieve paces I once thought were out of reach.
You Can Do This!
Whether you’re aiming to shave a few seconds off your pace or preparing for your next big challenge these sessions can make a real difference. And if you’re joining us for the Tuscany Run Retreat, these workouts are the perfect way to build a strong foundation.
Remember, speed isn’t just for elite runners—it’s for anyone willing to step outside their comfort zone and try something new. Let’s start mixing up your training and see how fast you can go!
Happy Running, See you in Tuscany!
