You’ll often encounter plateaus when you’ve been running at a steady pace for a while. But there are many ways to build endurance and learn to run faster without getting tired. How to improve my running time?
Pushing yourself a little more will help you stay motivated when discovering how far (and how fast) you can go by setting new goals for your performance.
Pick Up the Pace
Pick up your pace with a short ascent run and return to your normal pace. Keep in mind that speeding up first can be more challenging than usual. Regulate your breathing when running at a faster pace. If your muscles start to get tired, it is just as important to notice the difference between discomfort and pain. If you are experiencing the latter, you need to slow down.
Running outside the comfort zone may feel uncomfortable at first. Still, as you begin to developmental and physical endurance, you will become accustomed to the emotions that arise as you increase your pace and begin to anticipate (and perhaps even enjoy) the experience of running faster.
Use this tempo calculator to get an idea of your current pace. Just enter the distance and time, and see how your pace gradually improves.
Run more often
In many cases, increasing the weekly mileage will help improve the overall speed.
Work with your technique
Proper running techniques can make you a more efficient runner. By making minor adjustments to your posture, your body helps to move with less effort and more ease. Then, you have more energy available to contribute to a higher running pace.
Schedule tempo runs
Tempo runs help develop the anaerobic thresholds essential for running faster. When you practice tempo runs, the speed should be high, but not higher than you manage to keep the pace over a more extended period. It would be best if you incorporated tempo runs one time each week.
To complete a tempo run, start the run with 5-10 minutes of running at an easy pace, and continue with 15-20 minutes of running at about 10 seconds slower per mile than the 10K pace (or a pace you can keep for 6 miles). Finish with 5-10 minutes of cooling down.
Fartlek is a Swedish word meaning «fartlek.» Fartleks are simple, fast bursts of speed that vary in distance. There are easy ways to include fartlek to help you run faster. One way to practice fartleks is to exercise at structured intervals.
When planning to run a race, it helps run at the specific pace you will run during your next event. For example, you can run 400 meters repetition on a track. Start with two or three repetitions of 400 meters, and try to work your way up to five or six. After a warm-up of 5-10 minutes, alternate between running a 400-meter lap at a 5K running pace and jogging a slow, easy recovery lap.
Incorporate Hill Training
Running hills helps improve running economy and efficiency, which will lead to faster running. In particular, hill repetitions (repeatedly running up a hill and jogging or walking down) are a great way to help you increase your pace. After building an endurance base, you can include hill training in your running program.
Try to complete a hill workout once a week. Start with a 10-15 minute warm-up with easy running. Find a hill with a moderate incline about 100-200 meters long. Run up the hill with laborious effort. Keep the step consistent, and do not let the running form fall apart. Recover by jogging down the hill at an easy pace.