How to Increase Running Speed
8 methods backed by exercise physiology research. Each one targets a specific mechanism that determines how fast you can run, with exact workouts and expected improvement timelines.
The Three Physiological Pillars of Running Speed
Running speed is determined by three measurable systems: VO2max (your oxygen ceiling), lactate threshold (your sustainable intensity), and running economy (your efficiency at any given pace). Every training method that increases speed works by improving one or more of these systems. Understanding which system limits YOUR speed is the key to training smarter, not just harder.
Most runners plateau because they only train one system. They do intervals every week (VO2max) but never do tempo runs (threshold) or strength work (economy). The 8 methods below cover all three systems. Use our VO2max estimator to benchmark your current aerobic ceiling before you start.
VO2max
The maximum oxygen your body can use. Sets the ceiling. Improved by high-intensity intervals.
Lactate Threshold
The pace above which fatigue accumulates rapidly. Improved by tempo runs and threshold work.
Running Economy
How efficiently you use oxygen at a given pace. Improved by drills, strength, and mileage.
8 Science-Backed Methods to Increase Speed
Each method includes the underlying science, an exact workout prescription, and a realistic timeline for improvement. You do not need to do all 8 simultaneously. Pick 3 to 4 based on your weaknesses and current training phase.
VO2max Intervals
The Science
VO2max is the maximum volume of oxygen your body can use per minute. It sets the ceiling for aerobic performance. Training at 95 to 100 percent of your max heart rate forces your cardiovascular system to pump more blood per heartbeat (increased stroke volume), grow new capillaries in working muscles, and increase mitochondrial density. Research shows VO2max can improve by 5 to 15 percent with 6 to 8 weeks of targeted interval training.
The Workout
5 x 1000m at your current 5K race pace with 90-second jog recovery between each repeat. Warm up 15 minutes easy, cool down 10 minutes easy. Each 1000m should feel very hard but controlled. If you cannot complete all 5 at a consistent pace, the target pace is too fast.
Expected Improvement Timeline
3 to 4 weeks to feel easier, 6 to 8 weeks for measurable VO2max improvement, 10 to 12 weeks for significant race time drops.
Lactate Threshold Tempo Runs
The Science
Your lactate threshold is the intensity above which lactate accumulates faster than your body can clear it. Above this point, fatigue escalates rapidly. Tempo runs at threshold pace stimulate your body to produce more lactate-clearing enzymes, increase the density of Type I (slow-twitch) muscle fibers, and improve your muscles ability to buffer acid. The lactate threshold is the single most trainable determinant of distance running performance.
The Workout
25 minutes at your lactate threshold pace (roughly your 10K to half marathon race pace). You should be able to speak in 3 to 4 word phrases but not hold a conversation. Warm up 15 minutes easy, cool down 10 minutes easy. Progress by adding 2 minutes per week up to 40 minutes.
Expected Improvement Timeline
2 to 3 weeks to notice tempo pace feeling more manageable, 4 to 6 weeks for measurable threshold shift, 8 to 12 weeks for a 10 to 20 second per mile improvement in sustainable race pace.
Running Economy Drills
The Science
Running economy measures how much oxygen you consume at a given pace. Two runners with identical VO2max values can differ by 30 percent in race performance based on economy alone. Better economy comes from improved neuromuscular coordination, stiffer tendons (more elastic energy return), reduced unnecessary movement, and optimized ground contact time. Drills and strides rewire your nervous system to produce more efficient movement patterns.
The Workout
After every easy run, perform 6 x 20-second strides at 90 percent effort with full walk-back recovery. Twice per week, add a 15-minute drill circuit: high knees (30 seconds), butt kicks (30 seconds), A-skips (30 seconds), B-skips (30 seconds), bounding (30 seconds), rest 60 seconds, repeat 3 times.
Expected Improvement Timeline
Neuromuscular coordination improves within 2 to 3 weeks. Running economy improvements accumulate over 3 to 6 months and continue improving for years. This is the longest-term investment but produces compounding returns.
Heavy Resistance Training
The Science
Strength training improves running speed through three mechanisms. First, it increases the stiffness of your Achilles and patellar tendons, which store and return more elastic energy per stride. Second, it improves neuromuscular recruitment, meaning more muscle fibers fire simultaneously during each push-off. Third, it delays fatigue by reducing the percentage of maximal strength required per stride. A meta-analysis of 24 studies found that runners who added strength training improved their running economy by an average of 4.6 percent.
The Workout
2 sessions per week. Session A: back squats 4 x 5 at 80 to 85 percent of 1RM, Romanian deadlifts 3 x 8, single-leg calf raises 3 x 12. Session B: front squats 4 x 5, Bulgarian split squats 3 x 6 per leg, box jumps 4 x 5. Lift heavy with long rest periods (2 to 3 minutes). Do not train to failure.
Expected Improvement Timeline
Neuromuscular improvements in 3 to 4 weeks. Running economy improvements in 6 to 8 weeks. Maximum strength gains in 8 to 12 weeks. Maintain with 1 session per week during race season.
Hill Repetitions
The Science
Running uphill forces your muscles to produce more force per stride while your cardiovascular system works at near-maximum output. Hill repeats develop the same cardiovascular stimulus as flat intervals but with less impact force (the incline reduces ground impact by approximately 20 percent). They also strengthen your glutes, hip flexors, and calves, which are the primary propulsive muscles in running. Hills improve your power-to-weight ratio and running form because poor form is physically impossible on a steep incline.
The Workout
Find a hill with 5 to 8 percent grade. After 15 minutes easy warm-up, run 8 x 60 seconds uphill at 5K effort. Jog down for recovery (about 90 seconds). Cool down 10 minutes easy. Progress to 10 repeats, then increase hill steepness or duration.
Expected Improvement Timeline
Strength gains within 2 to 3 weeks. Noticeable improvement in flat running speed within 4 to 6 weeks. Hill running fitness peaks after 6 to 8 weeks of consistent hill work.
Plyometric Training
The Science
Plyometrics train the stretch-shortening cycle of your muscles and tendons. When your foot strikes the ground, your tendons stretch and store elastic energy, then release it during push-off. Plyometric exercises make this cycle faster and more powerful. Research shows that 6 weeks of plyometric training can improve running economy by 2 to 5 percent and reduce ground contact time by 10 to 15 milliseconds per stride. Over thousands of strides, those milliseconds add up to minutes.
The Workout
Twice per week after an easy run (never before a speed session). Circuit: single-leg hops 3 x 8 per leg, depth jumps from 30cm box 3 x 6, bounding 3 x 30 meters, squat jumps 3 x 8, ankle hops (stiff-legged, bouncing on toes) 3 x 15. Rest 60 seconds between sets. Start with 1 circuit, progress to 2 over 4 weeks.
Expected Improvement Timeline
Tendon stiffness improvements in 4 to 6 weeks. Ground contact time reduction in 3 to 4 weeks. Full running economy benefits in 6 to 10 weeks.
Progressive Long Runs
The Science
Standard long runs build aerobic endurance but do not directly train speed. Progressive long runs, where you start easy and finish at tempo pace, train your body to run fast on fatigued legs. This simulates the back half of a race and produces a unique physiological stimulus: your body learns to recruit fresh muscle fibers as others fatigue, and your fat oxidation improves because you deplete glycogen in the early miles. This is the secret weapon of elite marathon runners.
The Workout
Total duration 70 to 90 minutes. Run the first 60 percent at easy pace, the next 25 percent at moderate pace (between easy and tempo), and the final 15 percent at tempo pace. Example for a 80-minute run: first 48 minutes easy, next 20 minutes moderate, final 12 minutes at tempo. You should finish feeling strong, not destroyed.
Expected Improvement Timeline
Improved late-race speed within 4 to 6 weeks. Better race finishing splits within one training cycle (8 to 12 weeks). Builds cumulative aerobic capacity over months.
Cadence Optimization
The Science
Cadence (steps per minute) directly affects ground contact time and vertical oscillation, two key components of running economy. Research on elite runners shows most run at 180 to 190 steps per minute, while recreational runners average 155 to 170. Increasing cadence by 5 to 10 percent reduces overstriding, lowers impact forces by up to 20 percent, and shortens ground contact time. This does not mean everyone should run at 180 spm, but most runners benefit from a modest increase.
The Workout
Run at your normal easy pace. Count your steps for 30 seconds, multiply by 2 to get your current cadence. Aim to increase by 5 percent (for example, from 164 to 172). Use a metronome app set to your target cadence and match your footfalls to the beat for 5-minute intervals during easy runs. Do this 2 to 3 times per week. Do not force an unnaturally high cadence.
Expected Improvement Timeline
New cadence feels natural within 3 to 4 weeks. Running economy improvements from cadence changes take 4 to 8 weeks. Injury risk reduction is immediate.
Speed Test Protocol: Benchmark Your Current Speed
You cannot improve what you do not measure. Before starting any speed program, establish your baseline with a time trial. Then retest every 6 to 8 weeks to track progress. Use our race pace calculator to see what your time trial result means for longer race distances.
Choose your test distance
A 1-mile time trial is best for pure speed benchmarking. A 5K time trial is better for endurance-speed benchmarking. Pick one and use the same distance every time you retest.
Standardize conditions
Run on the same flat course (track is ideal). Test at the same time of day. Avoid testing within 48 hours of a hard workout. Warm up the same way every time: 10 minutes easy jog, 4 strides, 2 minutes rest.
Run the time trial
Start at a pace you believe you can sustain for the full distance. Aim for even splits (same pace for each lap or kilometer). It is better to start slightly conservative and finish strong than to go out too fast and fade.
Record everything
Record your total time, split times (per lap or per km), average heart rate, conditions (temperature, wind), and how you felt (1 to 10 effort scale). This data lets you track whether improvements come from fitness or just pacing changes.
Retest every 6 to 8 weeks
Testing too frequently (every 2 weeks) does not allow enough time for adaptations. Testing too infrequently (every 4 months) makes it hard to adjust training. Six to eight weeks gives your body time to adapt and gives you actionable data.
Speed Improvement by Training Type
This comparison shows the expected pace improvement, best race distance application, time to see results, and effort level for each training method. Use this to prioritize which methods to focus on based on your goals and available training time.
Sample Training Week for Speed
This sample week balances 5 running sessions with 2 strength sessions. It follows the 80/20 intensity rule: 4 easy or moderate sessions and 1 high-intensity session. Use our training pace calculator to determine your exact paces for each session type.
Adjust the volume and intensity based on your current fitness. Beginners should start with 4 sessions per week (drop Wednesday strength and Sunday strength, add a rest day).
VO2max Intervals: 15 min easy, 5 x 1000m at 5K pace (90s jog recovery), 10 min easy
Easy run 35 to 40 min at conversational pace + 6 strides
Strength training Session A (squats, deadlifts, calf raises) + 15 min drill circuit
Tempo run: 15 min easy, 25 min at lactate threshold pace, 10 min easy
Rest day or 20 min easy walk
Progressive long run: 50 min easy, 15 min moderate, 10 min tempo
Strength training Session B (front squats, split squats, box jumps) + plyometric circuit
Every Speed Session Captures Territory
Intervals are hard. Getting out the door for a 6 AM tempo run is harder. Motera gives every speed session a second purpose. Your hard repeats capture territory on a real map. Your tempo runs expand your empire. When the workout calls for 5 x 1000m at 5K pace, knowing you will conquer new ground makes the suffering worthwhile.
Compete on leaderboards, earn XP for every workout, and watch your territory grow as your speed increases. Free GPS tracking included.
MoteraFrequently Asked Questions
Frequently Asked Questions
What is the fastest way to increase running speed?
The fastest way depends on your current level. For beginners, simply running more consistently (4 to 5 times per week) produces rapid speed gains because aerobic fitness improves quickly. For intermediate runners, adding one weekly tempo run at lactate threshold pace produces the largest speed gains per training hour invested. For advanced runners, high-intensity intervals targeting VO2max (such as 5 x 1000m at 5K pace) combined with strength training deliver the best results.
How long does it take to see speed improvements from training?
Physiological adaptations to speed training follow a predictable timeline. Neuromuscular improvements (better coordination, faster turnover) appear within 2 to 3 weeks. Lactate threshold improvements become measurable after 4 to 6 weeks of consistent tempo work. VO2max improvements require 6 to 8 weeks of high-intensity interval training. Running economy improvements accumulate gradually over months and years. Most runners notice a meaningful speed increase after 8 to 12 weeks of structured training.
Can you increase running speed without doing intervals?
Yes, to a point. Increasing weekly mileage at easy pace improves aerobic capacity and running economy, which translates to faster race times. Many runners improve their 5K by 1 to 2 minutes simply by running more volume. However, you will eventually plateau without introducing faster-paced training. Intervals are the most efficient way to push your VO2max ceiling higher, which is necessary once your aerobic base is well developed.
Does strength training increase running speed?
Yes. Research consistently shows that heavy resistance training (squats, deadlifts, lunges) improves running economy by 2 to 8 percent, which directly translates to faster race times. Strength training improves the stiffness of your tendons (more energy return per stride), recruits more muscle fibers during running, and reduces ground contact time. Two sessions per week focusing on compound lower-body movements is sufficient for most runners.
Is VO2max or lactate threshold more important for speed?
For most recreational runners, lactate threshold is more important because it determines the pace you can sustain for 10K to half marathon distances. VO2max sets the upper ceiling of your aerobic capacity, but most runners are not running close to their VO2max ceiling in races. Improving your lactate threshold allows you to use a higher percentage of your VO2max before fatigue sets in. That said, advanced runners who have already maximized their threshold benefit more from VO2max work.
How do I know if my speed training is working?
Track these indicators: your easy run pace should gradually decrease at the same heart rate (cardiac drift improves), your tempo run pace should get faster every 3 to 4 weeks, your interval split times should become more consistent (less dropoff from first to last repeat), and your resting heart rate should decrease over weeks. A time trial every 6 to 8 weeks provides the most objective measure. Run a 1-mile or 5K time trial on a flat course under similar conditions to track progress.
What is the 80/20 rule for running speed?
The 80/20 rule states that roughly 80 percent of your weekly running volume should be at easy, conversational pace, and only 20 percent should be at moderate to high intensity (tempo, intervals, races). This ratio is supported by research on elite and recreational runners. Running too many miles at moderate effort (the "grey zone") is the most common training error. It makes you too tired for quality speed sessions without being easy enough to promote recovery.
Continue Learning
How to Run Faster: 12 Methods
A broader collection of speed tips covering technique, mental strategies, and training adjustments.
Become a Faster Runner
The complete transformation journey with a 12-week phased plan and self-assessment.
Training Pace Calculator
Calculate your exact VDOT training paces for easy runs, tempo, intervals, and more.
VO2max Estimator
Estimate your current VO2max from a recent race time to benchmark your aerobic fitness.
Cadence Calculator
Find your optimal running cadence based on height, pace, and current step rate.
Strength Training for Runners
Complete gym guide with exercises, sets, reps, and periodization for runners.
