After you’ve been running for a while, you might find that your progress is plateauing. Don’t get frustrated, because there are several ways that you can increase your speed. One of the best ways to work through a plateau is by following a personalized running training plan from Custom Training Plans. Running workouts to increase speed aren’t always easy, but a training plan can help you track progress and stay motivated as you bust through your obstacles. Whether you’re looking to set a new PR or simply kick it up a notch on your everyday runs, using a running training plan can provide accountability and keep you focused on your running goals.
There are a variety of different approaches to increase running speed, but what works the best for one runner may not always work for another. Of course, choosing to use a running training plan is the best way to increase your average running speed per mile, but you can also try incorporating one (or more!) of these tips into your running training program to enhance your results.
- Run faster. To improve running speed, you need to introduce your body to the feeling of running faster. While picking up your speed will almost certainly feel uncomfortable at first, the extra exertion helps build your fast twitch muscle fibers while helping you develop physical endurance and mental stamina, which are both key components of any athletic training.
- Run more. Every well-designed training plan should provide options. During training intended to increase your running speed, substituting a run on cross-training days can be a good way to rack up some extra miles that can build up your endurance and your speed. However, don’t fall into the habit of running every day — every healthy body needs at least one day a week to rest and recover.
- Switch up your workouts. To improve your running speed, simply increasing your miles will only take you so far. Try incorporating a few running drills like these to increase speed into your training plan:
- Speedwork: Repeats (or interval training running) is a popular way for runners to increase their speed. These distance-based workouts develop speed by running at race pace for a set distance, then recovering for about a minute. Rinse and repeat a few times, and you’re done.
- Tempo runs: Tempo runs are short, slow runs that help to increase your anaerobic threshold. The key to an effective tempo workout is to decrease your average running speed per mile by about ten to fifteen seconds, or a pace that you could comfortably maintain for 5-6 miles. And remember not to stay out too long!
- Fartleks: Similar to repeats, fartleks are simply quick bursts of speed that help you get comfortable with running faster. This is an especially great drill to increase running speed if you don’t have access to a track, as you can sprint for any distance: between two lamp posts, for a city block, or for the length of a song’s chorus.
- Take good care of your body. It goes without saying that rest days are important, but your lifestyle choices can have an impact on your performance too. Get enough sleep, hydrate properly, and make sure your diet is setting you up for success. Reduce processed foods and make sure your body’s getting the right amount of protein, complex carbohydrates, and fats. Listen to your body and don’t ignore any aches and pains.
Incorporating these tips into a customized training plan can be an effective way to help you increase your average running speed. However, overdoing exercises to improve running speed is a trap that many goal-oriented athletes fall into, hoping to get quick results. It’s important to build your strength and endurance gradually, so following a training plan that’s customized to your speed goals can help you build your speed while avoiding injury or overtraining.
While it’s not always easy to gain speed, using a training plan designed by experts can help you build the strength and endurance to pick up the pace. Custom Training Plans can create a plan just for you, whether you’re aiming for a new PR at a race like the Boston Marathon or you want to take your daily workouts to the next level. We offer everything from a 5K training plan to a marathon training plan, so we’ve got you covered. No matter what your speed goals may be, why not get started today? Experience the difference in your performance and pick up your running training plan from Custom Training Plans.