More than 20 years ago, a Marine Corps sergeant during NROTC morning physical training said to us: “The only way to run faster, is to run faster.”

My young self was like, yea, but how?? 

After many years, I can tell you, I can run my 1.5 mile run for my semi-annual fitness test FASTER than I could when I was 20 years old. 

And here are my top 5 ways!

1. Interval Training

This can be in the form of sprint/recovery intervals. In some modern terms: think HIIT.

This gets your body used to running at a faster pace, but allowing for a recovery period in between efforts. 

The suggestion I like to give my clients to get started on interval or tempo runs is to use your environment such as stop signs, city blocks, telephone poles to increase your speed and recover in between (this helps with suggestion #3) 

2. Increase Distance

This may seem counter intuitive, but if you can run a farther distance, at a slower pace, when you do the shorter distance, you’ll know you have it in you to pick up your pace, just a bit, therefore getting faster.

There is something about having done a long-for-you run at a comfortable pace, then to do a shorter one. There is a bit of a mind-trick that your body will think, “Ooooh, I can go faster that that last run since I don’t have to go as far!”

Try it, let me know how it goes!

3. Ditch the Device

Okay, so I’m not saying don’t use at all. But I’m saying when you glance at your device, you will inherently slow down. 

So when you’re checking every minute, “what’s my current pace?” you’re actually slowing down just a bit. 

I’m just recommending to consider not checking your device until you’re on that home stretch, unless you need to check for a turn around point!

You’ll be surprised how much better you’ll feel when you run by, well, feel!

And you can really surprise your self by just not using a device at all!!! 

My mom, one of my marathon clients, just ran her 4th marathon and didn’t check her phone once, and got a PR, by a lot!

4. Rest & Recovery

This is variable, but I know when I have just a little more time off then usual, that next run is often a great pace for my current level. 

For most of you this will be determined by trying different running patterns. 

My suggestion here is to mix up your training schedule to have a rest day at least once a week that includes a nice casual walk or some gentle yoga.

5. Strength Training

This is my F A V O R I T E !!! 

Let’s get those running muscles strong with squats, lunges, deadlifts and much more. 

The upper body is important too, pumping those arms help you go faster too!! 

And let’s not forget about core strength. 

That core strength helps keep you in good running form, especially as you fatigue.

Good form helps you run more efficiently.

More efficiency allows more, you guessed it, SPEED!!!

If you have goals of running your fastest 5k, or even your first marathon, you can join the StrongMom RunClub for free!

Want a personalized training plan to get you there?

Then the StrongMom RunClub VIP Membership just might be for you, let’s chat by clicking the button below.