Improving Your Pace

Ready to Get Faster?

So you have been running consistently, you can comfortably cover your chosen distance, and now you want to get faster. This is a natural and exciting stage in your running journey. Improving your pace requires a shift in your training approach — you need to introduce specific workouts that challenge your body in new ways while maintaining the aerobic base you have already built.

Types of Speed Work

Tempo Runs

A tempo run is a sustained effort at a pace that feels "comfortably hard." You should be able to speak in short phrases but not hold a full conversation. A typical tempo session might involve a 10-minute warm-up jog, 20 to 30 minutes at tempo pace, and a 10-minute cool-down.

Tempo runs teach your body to sustain a faster pace for longer by improving your lactate threshold — the point at which your muscles start to fatigue. They are one of the most effective workouts for improving race times.

Interval Training

Intervals involve alternating between hard efforts and recovery periods. For example, six repetitions of 800 metres at a fast pace with 90 seconds of jogging or walking between each one. Intervals improve your VO2 max — your body's maximum capacity to use oxygen — which directly translates to faster running.

Start with shorter intervals (200 to 400 metres) and work up to longer ones as your fitness improves. The hard efforts should feel genuinely challenging but not an all-out sprint.

Fartlek

Fartlek is a Swedish word meaning "speed play," and it is exactly that. During a normal run, you throw in random bursts of faster running — sprint to that lamp post, push hard up that hill, pick up the pace for two minutes. Fartlek sessions add variety and fun to your training while building speed in a less structured way.

Strides

Strides are short accelerations of 80 to 100 metres where you gradually build up to about 90 percent of your maximum speed, then ease off. Do four to six strides after an easy run, two to three times per week. They improve your running form and neuromuscular coordination without adding significant fatigue.

Supporting Your Speed Work

Do not neglect easy runs. Speed work is demanding, and your body needs easy runs to recover. Keep 80 percent of your weekly running at a comfortable, conversational pace.

Strengthen your body. Runners who include strength training in their programme get injured less often and run faster. Squats, lunges, single-leg exercises, and core work all contribute to a stronger, more efficient stride.

Focus on cadence. Many runners improve their pace simply by increasing their step rate. Aim for around 170 to 180 steps per minute. Shorter, quicker steps are more efficient than long, reaching strides.

Be Patient and Consistent

Getting faster takes time. You will not knock minutes off your personal best in a week. Trust your training, stay consistent, and the improvements will come. If you want a structured plan tailored to your current level and target pace, let me know and we can build one together.