Hi
I have been running for almost a year now and my pace has been between 8:30min to 10min/km depending on the distance. I ran a few 21km races and I want to know how can I improve my pace. I want to run and finish a marathon in the near future.
Hi
If you're a social runner (running mainly for enjoyment, health, and community), the fastest way to increase your pace is not by trying to run every run faster. Instead, become faster by training smarter.
Here are the changes that make the biggest difference.
1. Slow down most of your runs
Aim for:
A pace where you can comfortably hold a conversation.
About 70โ80% of your weekly running at this easy effort.
Many runners stay stuck because every run is "moderately hard."
2. Add one speed session each week
This teaches your body to run efficiently at higher speeds.
Examples:
6 ร 400 m fast with 200 m easy jog recovery
8 ร 1 minute hard, 2 minutes easy
5 ร 800 m at your 5K pace
Warm up for 10โ15 minutes beforehand and cool down afterward.
3. Run one tempo workout weekly
Tempo runs improve your ability to hold a faster pace for longer.
Try:
20โ30 minutes at a pace where talking is difficult but still possible in short phrases.
This is one of the most effective workouts for improving 5K and 10K times.
4. Increase your weekly distance gradually
More aerobic fitness generally means more speed.
A safe guideline is to increase weekly mileage by no more than about 10% at a time, and include an easier week every 3โ4 weeks.
5. Build stronger legs
Running speed isn't just about fitness.
Two strength sessions per week focusing on:
Squats
Lunges
Step-ups
Romanian deadlifts
Calf raises
Core exercises
can improve running economy and reduce injury risk.
6. Work on your running form
Small adjustments can make you more efficient.
Focus on:
Shorter, quicker strides rather than overstriding.
A slight forward lean from the ankles.
Relaxed shoulders and hands.
Landing underneath your body instead of far in front.
7. Recover well
You don't get faster during the workoutโyou get faster while recovering.
Prioritize:
7โ9 hours of sleep
Good hydration
Eating enough carbohydrates and protein
At least one complete rest or very easy day each week
8. Be consistent
One hard workout won't make you faster.
Three to six months of consistent training often produces noticeable improvements.
These are just a few strategies you can try. Happy running. Remember as long as you run, you are a runner.
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