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Achieving a faster pace can be a thrill for runners, and it also happens to be great for your overall health.

"We get stronger, faster, fitter, and leaner when we introduce a new stress, like speed training workouts, to our body," says Elizabeth Corkum, a Road Runners Club of America certified running coach.

Whether you're looking to increase your pace for race day or just seeking an extra boost for your workouts, here are seven tips on how to bump up your speed.

1. Add tempo runs

Tempo runs are 10 to 45 minute runs at a steady pace, according to Corkum. These workouts can help runners develop discipline by controlling their speed and help their bodies learn how to handle stress.

These should be done at a controlled pace, meaning you should be able to maintain the same pace throughout your run. The first few minutes of the run should feel easy and you might even feel like you are holding back a bit.

However, by the middle to end of the run you should start to feel uncomfortable. "At the end of your tempo run is when it will really start to feel like a speed workout," says Corkum.

Tempo runs build strength and speed because they push you to reach your anaerobic threshold. Your anaerobic threshold is the point where your body produces lactic acid — a byproduct of working out. When lactic acid builds up in your muscles, it makes your legs feel heavy and the run becomes more difficult.

So, the sooner you reach your anaerobic threshold, the sooner you'll burn out, and the harder it will be to finish — let alone run faster. That's where tempo runs come in, because they train you to run longer and faster before hitting that threshold.

"Increasing this threshold by training smart allows you to run faster for longer periods of time before that feeling of fatigue or lactic acid takes over,"says Audrey Springer, a Road Runners Club of America certified running coach. "An athlete could do this as a workout for a duration of 15 minutes and build all the way up to an hour or more depending on the race they are training for."

Compared to sprints and hill runs, tempo runs are lower intensity, longer workouts. The pace for tempo runs will be faster than an easy run or jog, but still slower than a sprint like a 5k or 10k pace. One tool that Springer uses is Jack Daniels' VDOT Running Calculator to help her runners set a tempo run pace.

Springer says there are three different types of tempo runs.

Lactate threshold: This is where the athlete will run at a pace they could ideally hold for one hour. If the run is 30 minutes they should feel as if they are pushing hard but they could hold it for another 30 minutes if they were racing.

Marathon/half marathon pace: This type of tempo run should be run at the pace you plan to achieve on race day. This will be slower than the lactate threshold pace.

Progressive: This is also often referred to as negative split run. During this run you will gradually increase speed so your last mile will be fastest. These types of runs are great for establishing a pace, building stamina, and developing mental toughness to help you finish your runs strong.

2. Start weight training

Weight lifting, or strength training, can help you run faster, improve your form, and avoid injuries.

Body weight and plyometric movements that are explosive, such as jumping squats or lunges, can be great for working on speed and power in sprints. "The explosive nature of these movements teaches muscles to contract at a faster and more efficient rate," says Corkum.

Meanwhile, lifting heavy weights with barbells, dumbbells, or kettlebells, can help distance runners maintain power, good form, and efficiency during longer runs such as a 10k or half marathon. However, if you are just starting to weight train, Springer recommends using just body weight at first — like with resistance bands or push-ups — in order to perfect form and avoid injury.

Many weight training movements can also build core muscles. "The core keeps your trunk stabilized, improves your posture and running form, and allows you to generate more power running faster while using less energy," says Springer.

A 2017 review published in the journal Sports Medicine found that adding strength training to a running routine 2 to 3 times a week had a strong, positive effect on running performance. Strength training improved performance in time trials by 3% to 5% in those logging around one to two miles and 2% to 4% in those running around three to six miles.

Runners should spend equal amounts of time building upper body and lower body strength. "It is just as important because the upper body counters the lower body in the running motion," says Corkum.

For building speed, Corkum recommends weight training two to three times a week on non-consecutive days. If you weight train after a run, she suggests waiting at least four to six hours to prevent soreness.

3. Introduce interval training

Interval training is a type of running workout where you alternate between short, intense bursts of running and a brief recovery. The goal of interval training is to maintain the same speed on your first interval as your last one. A 2016 medical review published in The Journal of Physiology found that running sprint intervals builds muscle as well as aerobic endurance.

Another 2018 study published in the Journal of Strength and Conditioning Research assessed 16 trail runners that added interval training to their routine. Each runner completed six interval training sessions over the course of two weeks with two days of recovery between each session. After the training program, the runners were able to run an average of 3.6 more meters in 30 seconds. The study also found that participants increased their speed by an average of 6% in a 3000 meter run.

"Once you begin to incorporate interval training into your workout plan, you will notice your longer runs will become easier and faster," says Corkum.

When you first start interval training, Springer suggests sticking to once a week. The bursts in interval training can be measured by time or distance. Here are two types of interval training workouts that Corkum recommends for running on a track:

Sprint the 100m straightaways on a track and walk or lightly jog the 100m curves. Repeat this four times around the track, so you end up with eight total sprints.

Run for two minutes at 85% effort then take a one minute recovery. Repeat this four times.

4. Practice fartleks

Fartlek is a Swedish word meaning "speed play." A fartlek run consists of alternating between speed and recovery runs. They can last 20 minutes or longer depending on the runner.

Coupling periods of moderate to high intensity running with a slower pace will put stress on both your aerobic and anaerobic treshhold. This will help you build both speed and endurance.

While fartleks are similar to interval training, they are done at an easier effort and slower pace over a longer period of time.

If you are a competitive runner, you can tap into this speed play during a race to help you pass another runner. "Fartleks are all about pushing your pace and effort and figuring out what your limits are," says Corkum.

5. Run hills

Both coaches agree that running hills is a great way to introduce speed training into your running routine. "It is a great stepping stone from aerobic running to sprint repeats on a track," says Corkum. Uphill training will help you become a faster runner and also increase your VO2 max, making you a more efficient runner. VO2 max is a measure of how much oxygen a person can utilize during intense exercise. "The better your body can be at utilizing oxygen, the more energy you'll be able to output or the faster and longer you'll be able to run, " says Springer.

6. Don't forget to take breaks

Oftentimes, runners will skip recovery days out of fear they're losing progress if not constantly running. "What you actually end up doing when you skip recovery days is slowly digging your own grave in terms of progress," says Corkum.

If you moderately work out everyday and don't find yourself improving, Corkum says it's probably because you aren't resting: "A golden rule in running is to make the hard days hard and the easy days easy."

The reason you're sore the day after a workout is because training causes microtears in your muscles. When you rest, those muscle fibers rebuild, slightly stronger than before. Without recovery days, your body is unable to rebuild itself.

According to Corkum, here are some signs you may be pushing too hard and skimping on recovery:

7. Stay consistent

It's important to have a strong aerobic foundation before you begin incorporating speed training into your workout routine. Corkum recommends that new runners or runners that have taken extended time off spend at least four weeks building up their endurance before beginning speed workouts.

"Those easy runs where you can always run further and faster are really important for establishing a strong foundation for running," says Corkum.

Building this endurance will also help you establish a routine to become a more consistent runner, which is important for building speed. "Remember that you get better at what you do often, not occasionally," says Springer, "while rest days are very important so is building a routine and staying consistent."

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.