How to Get Faster in Four Weeks

Running faster can help you improve your sports performance on the field or court, enabling you to burn more calories and build more muscle strength. If you're training for a race though, you might be eager to run faster on a limited timetable. The degree to which you can improve in four weeks depends upon the point at which you start, but with enough training, you can steadily increase your speed.

Instructions

    • 1

      Aim for three 2- to 4-mile runs every other day the first week. Taking a rest day between runs gives your muscles a chance to recover and frees you up to do other fitness routines. During two off days, do weight training such as lifting weights, pullups, pushups or squats, or adopt another form of aerobic exercise such as swimming or cycling. Take one or two days off from exercise during this week.

    • 2

      Graduate from running to sprinting in your second week of running. Do a 1- to 2-mile warmup, followed by six to eight sprinting sessions two to three days per week. Do a different form of exercise such as weight-training or another cardiovascular exercise two days per week. Take one day to focus on running 3 to 5 miles, and rest one to two days per week.

    • 3

      Increase the length and speed of your running warmups during your third week of training. If you ran 1 mile the previous week, aim for 2 to 3 miles this week. Stick with two to three days of running followed by sprints, and then add another two days of distance running, aiming for 3 to 6 miles. Continue cross-training by lifting weights, doing circuit training or trying a new cardiovascular exercise.

    • 4

      Aim for 3 to 6 miles of running followed by six to eight 80-meter sprints during your fourth week. Stick with this routine three days per week, then devote one day to a longer run of 4 to 7 miles. Continue cross-training, but pump up the intensity and length of your routine. If you're preparing for a race, take two to three days off to rest.