Want to shave some time off your runs? It’s a common goal, but understanding how to achieve it requires more than just putting in the miles. As many runners know, the question “how long does it take to get faster?” often pops up while staring at the ceiling. While you may be motivated to cross the finish line sooner—enjoying that celebratory moment and earning a little extra bragging rights—knowing how to accelerate your speed is key. Here’s what running coaches suggest.
Meet the Experts
To get a clear picture, Runner’s World consulted with two experienced professionals:
* Jes Woods is an RRCA-certified run coach, a Nike Running Coach, and founder of the Brooklyn Trail Club.
* Kelly Roberts is an RRCA-certified run coach and founder of the Badass Lady Gang run community.
Building a Foundation: The Importance of Aerobic Base
Before diving into speed work, you need a solid aerobic base. This means establishing a fitness level that allows you to comfortably sustain a slower run for a few miles. To build this base, aim to run three to four times per week for about 40 minutes at a conversational pace.
Once you’re comfortable with this, you can begin incorporating speed work. As Jes Woods explains, “Speed doesn’t come from one magical workout, but it does come from consistent speed work. Speed work is where you actually teach your body how to run fast.”
Speed work helps your body become more efficient at using oxygen and clearing lactate. It’s essentially training your muscles and cardiovascular system to handle more stress while still recovering stronger.
What Does Speed Work Look Like?
Speed work can take many forms, including:
- Interval runs: Short bursts of fast running interspersed with recovery periods.
- Fartleks: Less structured interval training.
- Tempo runs: Sustained effort at a comfortably hard pace.
- Hill sprints: Short bursts of sprinting uphill.
A typical program might include 1-2 speed workouts, 1-2 easy runs, one strength training session, and a long run each week. Each type of run plays a different role: speed work teaches your body to run faster, easy runs support recovery and endurance, strength training builds power and stability and helps prevent injuries, and long runs further improve endurance. As Jes Woods emphasizes, this balance allows for effective stress, adaptation, and recovery.
The Mental Game of Running Faster
Kelly Roberts highlights the mental challenges of increasing speed. “When you run faster, everything gets louder,” she explains. This can manifest as increased physical discomfort and negative self-talk. Roberts recommends paying attention to your inner voice before, during, and after workouts. Utilizing mantras can help you push through tough moments. She suggests, “I don’t know if I can do this. Let’s see what happens when I give my best.”
How Long Until You See Results?
Consistent training is the key to improvement. Running coaches agree that you should notice a shift on your running tracker (like Strava) in six to eight weeks. Research supports this timeline:
- One small study found that intermittent sprint training reduced 10K times in just six weeks.
- A 2019 study in Sports Medicine International showed that eight weeks of any aerobic exercise significantly improved VO2 max—a measure of how efficiently your body uses oxygen.
While the exact number of seconds you’ll shave off your time varies, “you’ll feel different,” says Roberts. “You’ll feel a level of ease because you’re developing more aerobic strength and your VO2 max is starting to increase.”
Who Improves Fastest?
The rate of improvement also depends on your running history and genetics. Newer runners often see larger improvements because there’s more room for growth. As Roberts puts it, “The best part about being a newer runner is that your gains are huge.”
Ultimately, consistent effort and the right training approach can lead to measurable improvements in your running speed, regardless of your experience level.
Consistent effort and the right training approach can lead to measurable improvements in your running speed, regardless of your experience level
