To build speed, run up and down hills to develop leg and lung strength. Incorporate short, fast repeat runs to improve running economy. Keep workouts as consistent as possible, and maintain good physical and mental health, fueling your body with carbohydrates and staying hydrated.
- Run up and down hills
Look for hills that take 30 to 60 seconds to climb. Run up and down them during a workout, focusing on keeping the body relaxed while going uphill. While descending, keep leaning forward, but do not let your feet slap against the ground to prevent injury.
- Include sprints
Choose either 200- or 400-meter sprints depending on fitness level. The total number of repeats varies based on fitness level, but ideally, push for 20 to 25 repeats per speed workout with light jogs between each set. Aim to run at a pace of 10 to 15 seconds slightly faster than the desired pace.
- Reduce stress levels and take care of your body
Set a training schedule, and stick to it. Avoid injuries resulting from pushing too hard or dramatically increasing intensity or distance. Take sips of water throughout the day to avoid dehydration. Sleep regular hours to help minimize stress, especially since stress increases the difficulty of a workout and slows recovery time.