Whether you’re gearing up for Round the Bays or chasing a new personal best in your next race, getting faster isn’t just about pushing harder. It’s about training smarter. We’ve put together these practical tips to help you run faster, feel stronger and get the most out of your preparation for race day and beyond.
Note: These speed strategies are suggested for runners with a base level of running fitness and aren’t recommended for people in the very early stages of their running journey.
1. Build speed gradually with strides
Strides are short, controlled accelerations lasting 20-30 seconds where you smoothly increase your pace to 80-95% of your maximum effort. They’re typically added after easy runs, 2-3 times per week.
Why strides help:
- Improve communication between your brain and muscles (neuromuscular coordination)
- Increase leg turnover without the stress of full speed sessions
- Prepare your body for faster training in a low-risk way
Because they’re brief and not all-out sprints, they add speed stimulus without adding fatigue.
2. Interval training for race pace
Intervals are structured repetitions of fast running broken up by planned recovery periods.
For example, you might run 400-800 metres at your goal race pace (or slightly faster), followed by a jog or walk recovery, before repeating the process.
What does an interval session look like?
- 6 × 800m at 5K pace with 90 seconds of easy jogging between reps
- Best done on a track or flat path for consistent pacing
Intervals help your body adapt to faster speeds by improving cardiovascular capacity, pacing skill, and mental toughness. They also teach you how race pace should feel, which is crucial for performance (and especially if you are visualising your race day run!).
3. Tempo runs to build sustained speed
Tempo runs are continuous runs at a “comfortably hard” pace - usually the fastest pace you can maintain for 20–30 minutes while still feeling in control. Many runners describe this as the effort where you can speak in short sentences, but holding a full conversation would be difficult. This pace typically sits just below your lactate threshold.
So what is your lactate threshold?
When you run, your body breaks down carbohydrates for energy. During easy running, your body can manage the by-products of this process without any trouble. But as intensity increases, one of these byproducts, lactate, starts to accumulate in your blood. Your lactate threshold is the point at which lactate begins to build up faster than your body can clear it.
When you cross this threshold, running suddenly starts to feel much harder: breathing becomes heavier, your legs burn, and fatigue sets in quickly.
Why tempo runs matter:
- Train your body to clear lactate more efficiently
- Improve the pace you can sustain without fatigue
- Build confidence in holding a strong effort for long durations
Include 1-2 tempo sessions per week depending on your training phase.
4. Strength training = speed gains
Strength training isn’t just for building muscle. It’s a direct tool for improving running performance. Stronger legs produce more force with each step, helping you run faster with less effort.
You can try incorporating:
- Squats and split squats
- Lunges and step-ups
- Deadlifts and hip hinge variations
Just two sessions per week can significantly enhance power, running economy, and fatigue resistance.
5. Focus on your running form
Good form helps you run efficiently by reducing wasted energy and unnecessary movement.
Focus on:
- Upright posture: slight lean from the ankles, not the waist
- Relaxed shoulders and arms
- Forward gaze (not looking down)
- Midfoot strike for smoother transitions
Helpful drills include: A-skips, B-skips, high knees, and butt kicks. These reinforce proper technique and coordination, making good form more automatic at faster paces.
6. Improve cadence and reduce ground contact time
Cadence refers to the number of steps you take per minute. A cadence of 170–180 steps per minute is commonly associated with efficient, faster running.
How this helps:
- Shorter ground contact time = less braking and faster forward momentum
- Improved stride mechanics
- Reduced risk of overstriding
Use metronome apps or playlists with matching BPM (beats per minute) to train your rhythm and turnover.
7. Fuel and recover the right way
Running fast requires proper fuel and smart recovery habits.
Nutrition basics:
- Carbohydrates are your main source of running fuel
- Protein supports muscle repair and recovery
- Hydration is crucial (mild dehydration can reduce performance)
Optimising your pre- and post-run nutrition can make a noticeable difference in energy levels and speed.
8. Prioritise sleep and recovery
Speed gains happen during rest when your body repairs and strengthens itself.
What to prioritise:
- 7-9 hours of quality sleep
- Foam rolling (short term benefit)
- Mobility work
- Active recovery like swimming or gentle cycling
Track your training load and listen to your body. Overtraining can plateau your progress and increase injury risk. Support from a physio, exercise physiologist, or running coach can help fine-tune your recovery needs.
9. Follow a structured 12-week plan
A well-structured training plan helps ensure you’re progressing at the right rate while balancing stress and recovery.
A smart 12-week plan includes:
- Base-building phase
- Introduction of speed
- Peak training
- Tapering before race day
- Weekly variety: long runs, strides, intervals, tempo, strength, and recovery sessions
Tracking your progress through an app or journal helps keep you accountable and informed.
10. Work up a strong mindset and set clear goals
Speed isn’t just physical - your mental approach plays a huge role.
Practical mindset tools:
- Set a clear, realistic target (e.g., sub-40 min 8K)
- Break it into weekly goals
- Use visualisation during challenging sessions
- Practice positive self-talk
- Celebrate small milestones
A strong mindset helps you stay consistent, handle discomfort, and enjoy the journey.
So, you’re ready to run faster?
Running faster comes from a blend of smart training, proper recovery, and strong mental habits. Implement these tips gradually, stay patient, and trust the process
