Unlocking Speed: How to Train Smarter, Not Just Harder
Every runner dreams of getting faster. Whether you’re chasing a new 5K PR, gunning for a sub-40 10K, or eyeing a breakthrough marathon time, there’s nothing quite like shaving seconds—or even minutes—off your personal best. But here’s the truth: speed isn’t just about grinding harder. It’s about training smarter.
Build the Foundation First
Speed starts with your aerobic base. You can’t build a skyscraper on shaky ground. Many runners make the mistake of jumping into intervals before their base is solid, only to plateau or burn out. If your weekly mileage is inconsistent or too low, speedwork won’t deliver the gains you’re chasing.
The solution? Commit to regular easy runs and gradually increase your weekly volume. Keep most of your mileage at a conversational pace. This aerobic engine is what powers every fast finish later on.
Add Intentional Intensity
Once your base is strong, it’s time to add focused intensity. Intervals, tempo runs, progression runs, and hill sprints teach your body how to run fast and hold pace under fatigue. But more is not always better. Overdoing hard sessions leads to injury or stagnation.
Limit yourself to 1–2 quality workouts per week. Your goal is adaptation—not exhaustion. Be consistent, not heroic.
Train Your Running Economy
Running fast isn’t just about cardiovascular fitness. It’s also about efficiency—how well you translate effort into forward motion. That’s where strides, form drills, and strength training come in. Just two sessions of resistance training per week can improve muscle balance and coordination.
Want bonus gains? Add plyometrics (like skipping or bounding) to enhance your ground contact power and neuromuscular sharpness. The smoother and more economical your stride, the faster your splits—without extra effort.
Mindset: The Final Gear
Speed begins in the mind. Confidence, mental toughness, and consistency often outlast raw talent. It’s not enough to hope you’ll run faster—you have to believe it. That belief is built in the quiet moments: when you finish the workout you almost skipped, when you log another steady week, when you visualize your goal on race day.
Fast runners aren’t born—they’re made. Piece by piece. Mile by mile.
So next time you lace up, remember: getting faster isn’t about magic workouts or chasing the pain. It’s about smart, intentional, consistent training. And it’s within your reach.
Speed is earned. Now go earn yours.
posted Wednesday July 2nd
by Boris Baron