So you want to run faster?

I hear you! Have you been training your arse off without seeing results? Perhaps you noticed that your pace was improving for a while, but now you feel like you have plateaued and you don’t seem to be getting any faster. If you want to run fast, you have to run fast! If you don’t plan speed sessions into your training schedule you might not be getting the results you are looking for. Here are 5 of my favourite running speed sessions for you to try. Give them a go and you should find that not only do you get faster at running, you become better at pacing yourself during races!



90 seconds hard running

90 seconds recovery running


60 seconds hard running

60 seconds recovery running


30 seconds hard running

30 seconds recovery running


15 seconds hard running

15 seconds recovery running



To maintain pace such that your ‘hard’ running is fastest at the last 15 second repetition – ie. you don’t lose speed as you get into the session, you actually get faster.

Where you may get stuck:

Going out too hard or too fast and you will fatigue.  This session looks easy on paper, but trust me it’s not! Take it steady to begin with and ramp it up as you get further into the session. Learn your body. It’s better to finish the session strongly than to die in the arse after the first round! This is a great session to learn how to ‘pace’ yourself for races.




Choose a distance – for example 10km

Run the first half at a steady / slower pace. Take note of your time at the half way mark

On your return, try to beat that time.

You can either aim to increase your pace each kilometer OR you can increase your speed as your body feels ready/right


To run the second half of your run faster than your first. Choose a time to beat it by. For example try to run the second 5 kms 30 seconds – 1 minute faster than the first 5k

Where you might get stuck:

Going out too hard in the first half of the run will screw your chances of achieving your goal. However, on your return you need to steadily increase your pace. Trying to sprint the last 100m will not get the time you are chasing




Choose a distance/time to run

Choose an interval – for example every 4 minutes to SURGE your SPEED ie – run faster for a period of time. You can choose to either surge for a set period of time  OR run for ‘feel’ and surge your speed for as long as it feels good to.


To practice ‘surgong’ for race day. Picture a fellow competitor running slightly in front of you that you want to overtake. Imagine overtaking them as you surge your speed. Then relax back into a comfortable pace / cadence.

Where you might get stuck:

Forgetting to surge! Because this is a more ‘relaxed’ way to play with speed when you run, it is easy to get into a rhythm and forget to surge. Either use a alert on your watch to alarm at certain time intervals OR choose landmarks to start surging at.  If you have a running partner you could practice ‘cat and mouse’. Start running slightly behind your buddy and then surge to get out in front. Continue by alternating-  they can catch you up, you both run together for a while, then surge again.




Find a hill that takes anywhere between 15 seconds – 45 seconds to run up comfortably

Choose a number of repetitions – between 6-10 I usually find is quite good

Start your hill reps at a comfortable pace. Take note of how long it took you to get to the top.

Walk back to the bottom of the hill.



To finish your last repetition FASTER than your first

Where you might get stuck:

Cheating! It’s easy to start to ‘cut the distance short’ by not making it to the same point each time. Make sure you either choose a landmark to start and finish at OR you can take a piece of chalk and draw a start and finish line.

Recovery time – try to keep your recovery time even. Take a note of how long it takes you to walk down the hill, then add a few seconds to mentally prepare before you run up again. Try to keep this recovery time consistent with each repetition.




Get down to the local ‘Red Track’

Run 400m at a steady – fast pace.

Run 400m recovery

Repeat between 6-10 repetitions


Again you want to finish your last repetition in your fastest time!

Where you might get stuck:

Running the track can lead to injury if you always run in the same direction. Change it up and do your warm up and cool down in the opposite direction than you run in. In terms of etiquette it is not cool to run in the opposite direction on the inside of the track where others are running- so do the main component on the track in the same direction as your fellow runners!

Please note that I strongly recommend that you do an adequate warm up prior to each of these sessions! In terms of warm up I suggest you do whatever feels right for you, but be warm enough that you have a bit of sweat on your skin before you start to hit any speed. If you enjoy what you read here, I have plenty more to share with you! Please join our FREE SRM tribe. You will get access to our FREE Resource Library which is full of workbooks, checklists, and guides to help you on your health and fitness journey. Don’t worry, I wont fill your inbox with rubbish – that’s not my style. Us Mums don’t have time for that! Click the link below to get your access now:





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