How to Run Faster Quickly

Ready, set, go. Running down a track can feel great, with your breath moving from your mouth to your lungs, your feet hitting the ground and springing back up and your body primed for motion. If you feel like you're not having great success where speed is concerned, push yourself and run faster. As long as you're healthy enough to run more quickly, then start today and you'll be running laps around other runners in no time.

Instructions

    • 1

      Warm up before you start. Blood flow will be increased to your legs if you walk for five minutes before you start a run. After your walk, plan to run a half mile while taking frequent walking breaks. Run for two minutes and walk for one minute. Run again and increase your speed until you've hit your peak. Slowly allow your speed to fall back down to walking speed. Repeat for the half mile.

    • 2

      Plan to do four to six 400 meter runs the first week and set a time limit for each lap. Once you've done a lap, walk for half a lap before running the next one. Every week, increase the number of laps you're doing until you've reached a maximum of 14 laps at 400-meters each.

    • 3

      Try Fartlek -- Swedish for speed play -- training. It involves varying your speed during your workout and running in very fast bursts that last anywhere from two seconds to 16 seconds. Choose a landmark where the speed section of your run will end. Fartlek training should last between 20 to 30 minutes per workout.

    • 4

      Increase the amount of time you're running in short, faster bursts with each workout. Your pace should begin to align with the faster pace of your bursts.

    • 5

      Work out on a regular basis. Intermittent speed training won't put the muscles you need to work in prime condition; your training will be wasted if it isn't regular.