How To Run Faster: Workout Training to Improve Running Speed

speed Apr 05, 2023
How To Run Faster: Workout Training to Improve Running Speed

There are many ways to improve your running speed and the best way is to incorporate speed training into your workouts. When you sign up for the speed training program at the Performance Lab of California, we will help you run faster by providing:

  1. A highly individualized training program that is based on your specific goals
  2. Utilize the latest technology to help you train more effectively
  3. A team of experts who are passionate about helping you reach your potential

If you are interested in learning more about how we can help you run faster, contact us today! We look forward to helping you reach your goals!


Speed Training Workouts

When you run faster during your workout, your body becomes used to running at a faster pace over time. By using techniques such as hill training or tempo runs, you can gradually increase your speed and run faster during your workouts. For instance, a simple 10-second improvement in 1 mile of running can equate to 2 or 3 minutes in a half marathon. The faster you get in your workouts, the faster you’ll be on the field; whether you play football, baseball, or any other sport.

Speed Training Workouts

Hill repeats

Hill repeats and hill sprints are other great ways to build strength and power. By running up a hill at full speed, you force your muscles to work harder than they would on level ground. This type of workout increases your anaerobic threshold, which will help you run faster for longer periods of time. A good workout for this would be sprint uphill 60-100 yards and rest about 90 seconds to 2 minutes then repeat for 10 sets.

Tempo Runs

Tempo runs are a great way to improve your running speed and efficiency while maintaining proper form. By running at a slightly slower pace (tempo run pace, or tempo pace), than your race pace, you train your body to run at a faster pace for longer periods of time. This combination of speed and endurance will not only help you run faster but keep you in the game longer. This is primarily done for endurance athletes and is very beneficial for helping improve technique.

High-Intensity Interval Training

Interval training workouts are a great way to improve your speed work and stamina. By alternating between periods of a fast pace and an easy pace, you train your body to run at a higher level for longer periods of time. This method is used heavily in marathon training programs, as it has been proven to be very effective. An example would be to sprint the straight aways of a track then job the turns and repeat that 8 times.

Fartlek Training

Fartlek training, which translates to speed play in Swedish, is another a great way to mix things up and keep your body guessing and maximize your running performance. By varying the intensity and duration of your run, you avoid hitting that dreaded running plateau. This type of training is also great for those who are short on time, as you can tailor your workout to fit your schedule.

Speed drills

Speed drills are a great way to improve your running form and speed. By sprinting for short periods of time, you train your body to run with better form and at a higher level of speed. These are best to do at the beginning of a workout to instill proper mechanics.


Plyometrics are a great way to improve your running power and explosiveness. By explosive exercises such as box jumps and jump squats, you train your body to run with more power and explosiveness.

Strength training

Strength training is a great way to improve your running economy. By lifting weights and doing other strength-training exercises, you train your body to run more efficiently. Some of the best exercises to improve sprinting speeds are lunges, single leg exercises like squats or RDLs and nordic hamstring curls.

Who Can Use Speed Training?

Speed training is not just for professional athletes. Casual runners can also benefit from speed workouts. Speed workouts help to improve your running shape and make you a more efficient runner. As a result, you will be able to perform faster and run for longer periods without getting tired.

Some speed workouts will also involve sprinting, which is also helpful for progress. When you run at top speeds, it helps to improve your anaerobic capacity. This is the amount of energy that your body can produce without oxygen. By improving your anaerobic capacity, you will be able to run faster for longer periods of time.

Start Your Speed Workout Training Today!

Speed training and running performance training is practiced by athletes of all levels, from youth athletes to the pros. And here at the Performance Lab of California, we care about your progress, so we will come up with a treatment of exercises to help you improve your running pace and overall speed in your sport.

We’ll incorporate speed workouts regularly, and with consistent training, you’ll see improvements to your speed endurance and run faster times. This is why it is important to do a running workout at least once a week and stick to your running schedule.

If you’re ready to run faster and improve your running economy, just reach out to our team and we’ll get you started! We’re ready to help you achieve your goals and run your best.

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