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How to Run Faster

Integrate some simple practices into your training routine; and whether your goal is to run your first 5K, place in track, or improve your personal best, you'll be on the road to running faster.


  • : Consult your physician before beginning any new exercise regime.
  • Step 1: Develop your foundation Develop your foundation as a long distance runner by running 20 miles a week before pushing your speed in order to reduce injury risks.
  • Step 2: Ramp up Slowly ramp up your running speed during training sessions without pushing yourself to the point of fatigue.
  • Step 3: Integrate interval training Integrate interval training into your routine beginning with 30 seconds of fast speed followed by 30 seconds of slow jogging and repeating, eventually working up to three-minute intervals.
  • Step 4: Mix the tempo Mix the tempo of your training by running at a comfortably hard pace at least once a week.
  • Step 5: Cross-train Cross-train at least once a week to run faster, concentrating on aerobics and strength-building exercises like yoga or Pilates.
  • TIP: Sleep and eat properly to allow your body to restore itself, especially before a big race.
  • Step 6: Run races Run races to allow the spirit of competition to motivate you to run faster. Crossing the finish line with the pack may be just the challenge you need to further your speed training.
  • FACT: Studies show vitamin D improves athletic performance and helps athletes to run faster and jump higher.

You Will Need

  • Interval training
  • Cross-training
  • Competition

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