You've been running regularly for a while and can comfortably complete a certain distance. But when you look at your watch or phone, you realize that your time per kilometer (pace) is just not dropping; in other words, you are not getting faster. The way to overcome this "plateau" phase, which most runners experience, is to stop running at the same pace and the same distance every day and add variety to your training program. We have compiled 5 proven training methods you need to add to your routine to improve your running pace and reach your target pace values. When creating your training plans, you can use our Running Pace Calculator tool to correctly set your speed goals.
Why Doesn't Running at the Same Speed Every Day Improve You?
Our bodies are magnificent adaptation machines. If you run 5 kilometers at a 6:00 pace 3 days a week, after a few weeks, your body memorizes this effort and calculates exactly how much energy it needs to expend to accomplish it. That speed has now become your "comfort zone." Your muscles are not pushed for more, and your heart does not need to pump more blood. If you want to get faster, that is, lower your pace, you must give your body new stimuli and push it out of its comfort zone. Here are 5 types of training that will allow you to do just that:
1. Interval Training: Building a Bigger Engine
Interval training is the most direct and well-known way to get faster. The logic is simple: Run at a very high pace for a short time, then actively rest by slowing down or walking, and repeat this several times.
- How it Works: It increases your body's oxygen utilization capacity (VO2 Max). It accustoms your heart to high heart rates and develops the fast-twitch ability of your leg muscles.
- Example Workout:
- 10-15 minutes of light warm-up.
- Run 400 meters (or 2 minutes) much faster than your current 5K race pace (almost a sprint).
- Rest for 2 minutes by walking or running very slowly.
- Repeat this cycle 6-8 times.
- 10 minutes of light cool-down.
2. Tempo Runs (Lactate Threshold Training): Durable Speed
While interval training makes you faster for a short time, a "Tempo Run" allows you to maintain that speed for a long time. Your lactate threshold is the point at which lactic acid accumulating in your muscles begins to be produced faster than your body can clear it. Tempo runs push this threshold higher.
- How it Works: It forces your body to work at an "uncomfortable but tolerable" pace for an extended period. It is mentally very strengthening because it teaches you to maintain pace despite feelings of fatigue.
- Example Workout:
- 15 minutes of light warm-up.
- Run at "Tempo" speed for 20-30 minutes (A speed where you would struggle to hold a conversation, but not as breathless as in a race, generally a speed between your 10K and Half Marathon race pace).
- 10 minutes of light cool-down.
3. Fartlek (Speed Play): Ruleless Acceleration
Meaning "speed play" in Swedish, Fartlek is a freer and more fun version of interval training. Instead of tracking time or distance on a track, you adjust your speed outside according to the natural environment.
- How it Works: Prepares the body for speed changes. It simulates the sudden speed changes needed in races when running uphill or passing competitors. Since you make the rules, the mental pressure is low.
- Example Workout:
- Go for a normal daily run.
- Set your sights on a target (a tree ahead, a traffic light, the top of a hill). Run very fast until you reach that point.
- When you reach the target, return to normal and slow down until your heart rate drops.
- When you feel ready, pick another target and speed up again. Repeat this at irregular intervals throughout the run.
4. Long Slow Distance (LSD) Runs: Solidifying the Foundation
It may sound like a paradox to hear that you need to run slowly to get faster, but this is the golden rule of endurance sports. Even elite runners spend 80% of their training volume at a very comfortable pace with a low heart rate (Zone 2 training).
- How it Works: It develops your capillary network, allowing more blood and oxygen to flow to the muscles. It increases the body's ability to burn fat instead of carbohydrates and multiplies the number of mitochondria (the cell's power plants). Without a solid aerobic foundation, interval training can only take you so far and invites injury.
- Example Workout: One day a week, run a distance longer than your normal running distance at a pace where you can comfortably chat with someone next to you (even breathe in and out through your nose). This pace can be 1-1.5 minutes per kilometer slower than your target race pace.
5. Strength and Hill Workouts: The Secret Weapon
Running is not just a matter of cardiovascular capacity; it is also a matter of biomechanical strength. If your legs are weak, you won't get faster no matter how strong your heart is. Hill Repeats are known as "strength training in disguise."
- How it Works: Running uphill challenges your leg muscles (quadriceps, hamstrings, glutes) much more than running on a flat surface. It increases your stride length and pushing power. Strength training (squats, lunges, core exercises) prevents injuries and keeps your running form from breaking down.
- Example Workout:
- Find a hill with a slight incline (4-6%).
- Run uphill with as much effort as possible (with strong strides, using your arms well) for 30-60 seconds.
- Go down very slowly jogging or walking and wait for your heart rate to drop.
- Repeat this 6-10 times.
How Will You Track Your Progress?
After adding these methods to your program (making sure not to do them all in the same week, and inserting rest or very light runs in between), you need to track your progress. Test yourself periodically (e.g., once a month) with a 5K or 3K trial run. After getting your new time, use our Running Pace Calculator tool to find out your new pace and compare it with the previous month.
Warning: The process of getting faster requires patience. Suddenly doing too many intervals or tempo runs can lead to Achilles tendon or knee injuries (runner's knee). The golden rule: Do not increase your total weekly distance and intense training volume by more than 10%. Never forget that resting is also a part of training.
