How can I become a faster runner?

I don't have all of that data, but I will tell you that the more you practice, the faster you'll get (without even realizing it).

If you're running a 5k at say 36 minutes now (12 minute mile-ish), make it a goal to run it next time at 35.5 minutes; the next time 35 minutes, and so on. I think you'll find that as you practice more, and as the weather gets cooler, seconds will fall off of your time without trying too hard.

I started close to 11.5 minute miles and am now closer to 9.5 average and serious about getting faster. It took me a couple years to do that (not training all the time). Practice and trial and error worked for me. If you look up beginner speed workouts and do some intervals that can help too

INTERVALS! I started running 12 minute miles, now I'm running consistent 10 minute miles. My goal is to bring it down to 9.

Intervals...intervals...intervals...

QFT. I've been a long distance runner for decades and I had no problem increasing distance, but I had the hardest time increasing speed...until I did HIIT. Those intervals really work! :drinker:

From another perspective... HEAVY lifting will improve your performance. Lower body exercises including squats, deadlifts, lunges, and glute bridges will do wonders for your speed.

No matter how many miles you log, the key as some of the other experienced runners have mentioned are intervals. I brought my half marathon pace down to around 8:00 miles and am working on reducing that now. I would have made no progress had I not done intervals. Incorporate tempo runs as well. Add hill sprints to the ends of runs. I would check out a site like this http://www.runnersworld.com/running-tips/run-faster-with-high-intensity-interval-training who explains different workouts. No track access? You can still practice the intervals on a treadmill or elsewhere. A track provides easy tracking though as well as a softer surfact that's a little nicer on the jionts!

1 - intervals and speed work

2 - increase mileage

3 - run, run, run

Intervals...intervals...intervals...

This. Intervals help to increase VO2max and muscular endurance.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

Everyone who is recommending intervals, while well intentioned, are forgetting one major important factor here. She just started running 8 weeks ago! While the intervals are a good suggestion for later on, you all must remember she is only at about 9 miles a week running. She needs miles and time on her feet right now before the intervals and speed sessions.

Team...pick up your next goal. You mentioned B210K over in the C25K group at one point. I would think that would be a good continuation from what you have been doing. It picks right up where C25K lets off and helps you to start building a long run. Your bones and your skeletal structure is still reacting to the new stress that running is putting upon it. Building a base -and- speed sessions could set you up for injury if you aren't careful.

The bottom line is that if you want to run 5k fast, you'll have to be able to run a reasonable 10k first. So my first suggestion is to get onto a "Learn to 10k" type program and hit that distance - first.

After that, the way to run faster at distance is to run more. Increase volume, add 20% or so interval work. All kinds of 5k-specific training plans can be googled. Here is one, on a 12 day cycle:

Day 1 Aerobic – run half marathon distance fast (can probably replace with 10k without damaging anything)
Day 2 Aerobic – 3 x 2 miles at 10km speed with 90 secs recovery
Day 3 Anaerobic – 8 x 400m at 1,500m speed with 60 secs rest
Day 4 Aerobic – 4 x 1 mile at 5km speed (target speed) with 60 secs rest
Day 5 Aerobic – 3 x 1,500m at 3km speed with 3 mins rest
Day 6 REST
Day 7 If no race: anaerobic – 8 x 200m at 800m speed with 60 secs rest
Day 8 Aerobic – run 10km very fast
Day 9 Aerobic – run half marathon fast
Day 10 Aerobic – 7 x 800m at 5km speed with 30 secs rest
Day 11 Aerobic – 4 x 1k at 3km speed with 2:30 rest
Day 12 Start the cycle again

Right now keep adding miles. For beginner runners the speed comes with the time on the feet. Once you get to a good solid base (say 15-20 miles per week) then start bringing in tempo runs, hill intervals, speed intervals, long runs, etc.... Right now focus on the base.

Do this.

I finished the program at a 12 minute mile (5 mph). I just started bumping up the speed on the treadmill a little at a time. I'm now running an 11.11 minute mile (5.4 mph).

For me, my 5K got better when I trained for a 10K. My 10K got better when I trained for a 1/2 marathon. Nothing got better since I started training for a full marathon. I will say that running form and learning to breath helped. I went from 32:00 5K to a 22:00 5K. My 10K went from 1:06 to 46:00 minutes.

I added in hills and some speed work, but until my full is over next week, I am not trying for faster short races. I am just hoping to finish my marathon between 4-5 hours.

i don't like doing speed work. but i like doing hill running. hills are speedwork in disguise.

Just to be different, I have never ran actual intervals. In order to get faster I have done a couple things:

- Ran farther. Distance work has helped my speed for the shorter runs.
- Embrace hills. Yes, they are good for you.
- Get off the road. No, do not get on the treadmill. Get on the trails...and I don't mean the really nice groomed ones. I mean glorious single and double track where running on them makes Barry Sanders look like he was running in a straight line. (Sorry if you don't get the football reference)
- Strength train. Hills are a form of strength training but even simple bodyweight exercises will help.

I get that if I want to get faster I may need to mix things up a bit but so far it has worked.