Introduction: The Frustration of Chasing Speed and Hitting a Wall
Every runner wants to get faster — whether that’s chasing a parkrun PB or aiming for a new 10K or marathon best. But too often, the pursuit of speed leads to burnout or injury
It’s a common story: you add more intervals, push harder, maybe even double your mileage… only to find yourself sore, tired, or sidelined. The truth is, speed comes from smart training, not just hard training. Here’s how to build lasting speed without breaking down.
1. Build Your Aerobic Base First
Speed is built on endurance. Without a strong aerobic base, your body can’t handle faster workouts or recover efficiently.
Fix it:
- Spend the majority of your running time at an easy, conversational pace until you have been sufficient strength and resilience to handle running at higher intensities.
Most runners simply run too hard, too often. Easy running builds the foundation that lets you handle — and benefit from — speedwork later.
2. Master the Balance Between Hard and Easy
Think of training stress like stacking bricks. The hard sessions are your bricks — but recovery is the mortar that holds them together. Without it, your fitness crumbles.
Fix it:
- Limit quality sessions (intervals, tempos, hills) to 1–2 per week.
- Follow each hard run with ideally 2 but at least one easy or rest day.
- Build in deload weeks to allow for recovery and adaptation.
Remember: you don’t get faster just from the workout — you get faster from recovering and adapting after it.
3. Add Strength Training for Power and Resilience
Strength training doesn’t just make you stronger — it makes you more efficient, powerful, and injury-resistant.
Fix it:
Focus on compound, running-specific movements:
- Squats, Lunges, Hip thrusts
- Single-leg exercises like lunges and step-ups (balance and stability)
- Core work for posture and form control
- Rotational exercises for efficient movement
Two short sessions per week are enough. Strength training helps you handle greater speed and load without breaking down.
4. Improve Your Running Form
Form isn’t just about looking smooth — it’s about moving efficiently and reducing wasted energy. Even small changes can lead to big performance gains.
Fix it:
- Keep your posture tall and avoid tipping forwards from the waist
- Work on an efficient arm drive as this impacts how your lower body moves
- Ensure that you have suffient mobility around your hips and through your back to move efficiently
A professional running form analysis can help identify inefficiencies and give you specific cues to improve speed safely.
5. Prioritise Recovery Like It’s Training
You can’t train hard if you’re always tired or sore. Recovery is where adaptation happens — it’s what turns effort into progress.
Fix it:
- Aim to get 7–9 hours of quality sleep per night.
- Fuel properly pre and post-run .
- Schedule a sports massage or do mobility sessions to release tightness and keep you moving well.
A consistent recovery routine allows you to absorb training, build strength, and stay injury-free.
6. Progress Gradually and Track Your Data
Your body adapts best to gradual, structured progression. Jumping too fast in volume or intensity almost always leads to setbacks.
Fix it:
- Don’t increase volume or itensity too quickly
- Track training load and how you feel using an app or training log.
- Adjust based on fatigue — if you’re always tired, you’re not recovering enough.
If you’re unsure, work with a coach who can analyse your data and guide you with personalised feedback.
7. Don’t Neglect Warm-Ups and Cool-Downs
A proper warm-up especially if you’ve been sitting at a desk all day activates your muscles, improves mobility, and prepares your body for running — reducing the risk of tweaks and strains.
Fix it:
- Before a run, do some dynamic mobility and warm up exercises to get you moving and increase your heart rate
- Before speedwork, do some dynamic mobility exercises, 15-20 mins of jogging/easy running and some strides to prepare you body for faster running
- After sessions, include light jogging and mobility work to aid recovery.
Small habits like this can have a big impact over time.
Getting faster without getting injured isn’t about secret workouts — it’s about balance, patience, and attention to detail. Build your base, recover properly, and don’t make any big increases to volume or intensity.
If you’re ready to improve your speed safely, I can help. My online coaching plans are tailored to your pace, schedule, and goals — helping you run faster, stay healthy, and enjoy every step of the process.