Let’s talk about that one thing: speed.
It’s a tempting force for anyone who laces up their running shoes and hears the call of the wild—or more realistically, the buzz of the city streets. Since we’re not human arrows, let’s manage our expectations and focus on what we can do: shave a few seconds off our personal best, feel our legs move more smoothly, more lightly.
Start with the basics: wanting it isn’t enough
That’s a crucial point, because here (as in many things), wanting it doesn’t mean achieving it. Willpower matters—it’s what gets you out even when it’s raining and you’re daydreaming about ditching everything to open a beach bar in Fuerteventura—but it’s not enough. Running faster in a race is a serious goal that takes structure, patience, and a taste for good, honest effort—the kind that makes you say “I worked today,” and leaves behind the good kind of fatigue.
So, the question is: how do you build training sessions that actually make you faster?
You need a plan, a strategy—like when you built LEGO sets by following the instructions and hoped you’d end up with the Millennium Falcon, not a pile of oddly shaped blocks.
The core element: high intensity
Training at high intensity doesn’t just mean going fast. It means deliberately pushing your body in ways that boost your ability to sustain faster speeds for longer. The goal is to force adaptation—improving your anaerobic threshold, mechanical efficiency, and running economy.
To do that, you need to get used to running at paces that currently feel out of reach. High-Intensity Interval Training (HIIT—for those who love acronyms) is your best friend here. But this doesn’t mean going out every day and pushing to your limit until you see cartoon stars like Wile E. Coyote. It means intentionally incorporating workouts that stimulate the specific systems that support faster running.
Warning: the risk of overdoing it is real. This isn’t about who breaks first—it’s a calculated process.
We’re targeting three key areas:
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VO2 max (your engine’s power)
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Anaerobic threshold (the point where lactate builds faster than your body can clear it)
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Running economy (maintaining pace with less energy)
How to build the perfect session
Like a chef selecting the right ingredients, you have to craft each quality workout with care.
Warm-Up: your solid foundation
Start with 10–15 minutes of easy jogging, followed by mobility drills and dynamic movements (leg swings, high knees, butt kicks). Think of it like tuning an instrument—you want to hit the right notes when it counts.
The main set: where the magic happens
This is the business end of the workout: “intervals”—segments run faster than race pace, followed by recovery periods.
Short intervals (Explosive speed)
Short, fast reps like 10x400m or 12x300m with quick recoveries (60 seconds or less). They build speed and neuromuscular coordination.
Why they work: they teach your body to move fast and your brain to accept that pace as sustainable.
Example:
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10 x 400m at 5K pace –10 seconds/km
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Recovery: 1 minute walking or slow jog
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Bonus: 12–16 x 200m fast but controlled
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Recovery: 200m slow jog
Medium intervals (Tempo repeats)
Runs of 800m to 1.5K at or just faster than race pace. Great for improving your threshold and fatigue resistance.
Example:
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5 x 1K at 10K pace
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Recovery: 90 seconds jog or walk
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Variation: 5–6 x 1K with 2–3 minutes of easy running
Threshold sessions
Longer efforts (15–30 minutes) at a “comfortably hard” pace, near your anaerobic threshold. Not quite 10K pace, but faster than marathon pace.
Classic example:
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2 x 20 minutes at threshold pace (~half-marathon pace)
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Recovery: 3 minutes walking or light jogging
Recovery: tot optional
Recovery is a key part of training. It can be active (easy jogging) or passive (standing or walking). The shorter and more active the recovery, the tougher the session gets, especially for your heart and lungs.
Cool-down
Just as essential as warming up. Spend 10–15 minutes running slowly to help your body flush out metabolic waste and lower your heart rate gradually.
Designing a smart weekly plan
Don’t try to squeeze all of this into one week. Balance is everything.
A solid weekly structure:
- 1 high-intensity session
- 1 long run
- 2–3 easy or recovery runs
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1 cross-training or rest day
Alternating intensity types trains different systems and avoids burnout. Experiment, and find what works best for you—but aim to include at least one speed session per week.
The real key: gradual progress and listening to your body
Rome wasn’t built in a day—neither is your PR. Progress is key. Increase volume or intensity, not both. And always, always listen to your body.
Training hard also means tuning in. Yes, metrics like pace and heart rate help—but don’t underestimate your perceived effort (RPE). That’s when you realize if your body can keep pushing, even if your brain says “enough.”
If you feel wrecked, choose a light jog—or a rest day. Rest is training.
Unplug Sometimes
Not every run needs to be tracked. Some of the best sessions happen when you leave the watch behind and just follow your energy.
Variation and progression: the ultimate combo
The magic lies in progression. Doing the same workout over and over will lead to a plateau. Your body adapts, then stops improving. That’s why variation matters—change interval length, recovery time, or surface (road, track, trail). Your mind also benefits: it stays sharper when it doesn’t know what’s coming next.
Try 4-week cycles: 3 weeks of build-up, 1 week of deload. Start with a manageable volume and increase gradually. Better to train well with less than poorly with more.
Running fast is an art
Building high-intensity workouts takes planning—and a willingness to step outside your comfort zone. But the reward of crossing the finish line knowing you gave it everything—and maybe even surprised yourself—is worth every drop of sweat.
Running fast isn’t just about muscles and VO2 max. It’s an art. One that teaches you patience, self-awareness, and how to embrace the kind of pain that helps you grow.