How to Improve Your Running Pace (Beginner to Advanced)

Every runner, from the complete novice to the seasoned marathoner, eventually asks the same question: "How can I run faster?"

Improving your running pace isn't just about trying harder every time you lace up your shoes. In fact, running fast all the time is a recipe for injury. To get faster, you need to train smarter. Here are proven strategies to drop your pace and smash your PRs.

1. Incorporate Interval Training

If you want to run fast, you have to... run fast. But not for the whole run.

Intervals involve short bursts of high-intensity running followed by periods of rest or slow jogging. This improves your aerobic capacity (VO2 max) and leg turnover.

2. Master the Tempo Run

A Tempo Run (or threshold run) is a sustained effort at a "comfortably hard" pace. This teaches your body to clear lactate efficiently, allowing you to hold a faster pace for longer.

Your tempo pace should be about 20-30 seconds per km slower than your 5K race pace. You should be able to speak in short phrases, but not hold a full conversation.

3. Don't Skip the Long Run

It sounds counterintuitive, but running slow and long helps you run fast. Long runs build your aerobic base, increase the number of capillaries in your muscles, and improve endurance.

Keep your long runs truly easy. You should be able to chat comfortably. This builds the engine that will power your speed workouts.

4. Strength Training is Non-Negotiable

Stronger muscles produce more force with every step. Strength training also protects you from injuries that derail training. Focus on:

• Squats & Lunges: For quad and glute power.
• Calf Raises: For push-off power.
• Planks: For core stability (essential for maintaining form when tired).

5. Improve Your Form

Efficiency = Speed. Small tweaks to your running form can save energy and make you faster instantly.

• Cadence: Aim for a higher step rate (170-180 steps per minute). Shorter, quicker strides are more efficient than long, bounding ones.
• Posture: Run tall. Don't slouch. Look ahead, not at your feet.
• Relax: Unclench your jaw and relax your shoulders. Tension wastes energy.

6. Consistency is Key

There is no magic pill. The biggest factor in improving pace is consistent training over weeks and months.

Use our Pace Calculator to track your progress. Check your pace every few weeks on a benchmark run (like a timed 5K) to see how much you've improved.