{"id":541416,"date":"2026-01-25T08:40:25","date_gmt":"2026-01-25T08:40:25","guid":{"rendered":"https:\/\/www.europesays.com\/us\/541416\/"},"modified":"2026-01-25T08:40:25","modified_gmt":"2026-01-25T08:40:25","slug":"how-long-distance-runners-can-get-faster","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/541416\/","title":{"rendered":"How Long-Distance Runners Can Get Faster"},"content":{"rendered":"

You\u2019re a seasoned runner with a number of halfs<\/a> or full marathons<\/a> under your belt and you train consistently for those distances. You crush long runs<\/a> easy-peasy, so you think, \u201cWhy not run a 5K<\/a> and see how much faster I am now?\u201d Surprise! When it comes to tackling shorter distance races, such as the 10K<\/a>, 5K, or mile<\/a>, you can\u2019t seem to pick up your pace. What gives?<\/p>\n

First off, you\u2019re not alone. Struggling with speed<\/a> despite proficiency in distance running is a \u201cvery common\u201d conundrum, Laurie Porter<\/a>, a Team RunRun coach in the Portland, Oregon area, tells Runner\u2019s World. In fact, she says, it\u2019s one of the main reasons athletes seek her guidance.<\/p>\n

Here, two experts dig into\u2014and help you solve\u2014this common run problem. <\/p>\n

Related StoryLong-Distance Runners Often Struggle with Speed<\/p>\n

Endurance runners<\/a> are familiar with one kind of challenge\u2014running long\u2014but their bodies may be unfamiliar with the specific type of discomfort that comes with holding a shorter and faster pace<\/a>, exercise physiologist Janet Hamilton, founder of Georgia-based Running Strong<\/a>, tells Runner\u2019s World. <\/p>\n

\u201cIf you think about it, a half marathon might be run right around the lactate inflection<\/a> point for many runners,\u201d Hamilton explains. That pace is often described as \u201ccomfortably hard.\u201d Your lactate inflection, or lactate threshold<\/a>, is the exercise intensity level at which lactate<\/a> accumulates in the blood faster than you can remove it. It\u2019s basically the border between low- and high-intensity exercise<\/a>.
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\u201cOn the other hand, many well-trained runners are capable of running a 5K at about 95 percent of maximum aerobic capacity,\u201d Hamilton says. This is your VO2 max<\/a>. \u201cWhen you think of what VO2 max represents\u2014the maximum amount of oxygen you can take in, transport, and utilize\u2014that\u2019s a max effort. It\u2019s bound to feel extraordinarily strong and hard,\u201d Hamilton explains. It makes sense then that if your usual jam is long, relatively easy paced running, you may have a hard time embracing the inherent discomfort of faster striding.<\/p>\n

If you want to go faster than your usual 5K or 10K pace you will need to do specific training to boost both your VO2 max and your lactate threshold. That\u2019s not all, though.<\/p>\n

It\u2019s not just your heart that needs the change in training, but your muscles<\/a>. As a long-distance runner, it\u2019s likely you aren\u2019t incorporating enough high-intensity sessions<\/a> challenges into your workout. Those HIIT sessions<\/a> work your fast-twitch muscle fibers, Hamilton says, while long, slow runs mostly improve your slow-twitch fibers. Speedier efforts need the fast-twitch guys to pitch in. If they aren\u2019t used to being called on during your runs, they won\u2019t step up on their own.
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Sometimes, all you need to pick up your speed is some \u201cnovel stimuli\u201d to spark improvements. The good news? Your body is \u201camazingly adaptable,\u201d Porter explains, so just a few fun changes to your training will likely result in faster paces at shorter distances.<\/p>\n

Related StoryHere\u2019s How to Run Faster at Shorter Distances<\/p>\n

We won\u2019t sugarcoat it: Getting stuck in a speed rut sucks. Luckily, there are small tweaks you can make to bolster your pace. Here\u2019s what the coaches recommend. <\/p>\n

1. Targeted Strength Training<\/p>\n

Fast runners aren\u2019t made on the roads, trails, or treadmill<\/a>\u2014they work hard in the weight room<\/a>, too. Specifically, bolstering the strength of your legs and core \u201cwill pay off in improved force production,\u201d Hamilton says. \u201cThe more force you can produce, the further you\u2019ll fly from one footfall to the next.\u201d <\/p>\n

To reap these benefits, she recommends resistance training two to three times a week, incorporating moves like squats, lunges, deadlifts<\/a>, sled pulls, and box jumps. During these sessions, do a \u201cwarmup\u201d set of a given exercise, where you complete five to 10 reps with very low resistance. This helps wake up your neuromotor system, Hamilton explains. After that, complete one or more sets of up to six to eight repetitions. Make sure you use heavy enough weights<\/a> so that by the last rep, you still maintain good form but you\u2019re pretty maxed out and wouldn\u2019t want to have to do more, Hamilton says. <\/p>\n

2. A Sprinkle of Plyometrics<\/p>\n

Plyometric drills such as A skips<\/a>, B skips, C skips, bounds, and box jumps\u2014can help develop explosive power in your legs, strengthen your fast twitch fibers, improve your running form, and prime your body for speed work, Porter says. She recommends doing them after your warmup on speed days<\/a>, before you get into your intervals. When athletes add plyos in this context, Porter says she sees them achieve a greater float phase (when both feet are off the ground) during the running gait cycle<\/a> and that both their speed and posture improve.<\/p>\n

You don\u2019t even have to do intense plyometrics to see results. A 2023 study published in Scientific Reports<\/a> found that daily hopping five minutes a day for six weeks improved running economy at high running speeds in amateur runners. That means they ran harder, but it didn\u2019t feel as difficult. <\/p>\n

3. Do Race Pace Speedwork<\/p>\n

It\u2019s likely you have some speedwork days in your half or marathon training plan, so, once a week, consider adjusting those training intervals to your shorter distance goal race pace<\/a>. This can help you get more comfortable and metabolically efficient with that pace, Hamilton explains. <\/p>\n

During these workouts, start with at least a mile of easy effort running, then transition to the plyo\/gait drills mentioned above to wake up your muscles. For the workout, start with short runs\u2014100 meters<\/a> or so\u2014at your 10K pace effort and move to longer intervals (200, 400, 800<\/a>, and 1200 meters) at 5K pace. Gradually progress these workouts (by speeding up and running longer) throughout the training cycle as your abilities and tolerance develop, Hamilton says. However, keep the high intensity work to 7 percent or less of your total weekly volume<\/a> to reduce your risk of injury. <\/p>\n

4. Embrace Hills<\/p>\n

Hill running is \u201ca really specific form of strength training,\u201d Hamilton says. \u201cYou\u2019re doing the motion you want to improve (running) and you\u2019re doing it with resistance (gravity).\u201d Incorporate hills once a week (more often if you\u2019re training for a short hilly race), and consider doing them on a treadmill<\/a> to control your speed, grade, and number of repeats. <\/p>\n

\u201cStart with shorter, shallower hills that give you a slight challenge and work your way up to longer hills that force you to really focus to sustain the pace\/effort you\u2019re putting out,\u201d Hamilton says. Then, over the course of your training, gradually increase your speed, grade, and the number of hill repeats<\/a>.<\/p>\n

5. Prioritize Recovery<\/p>\n

Don\u2019t push yourself to run more in order to run faster. Recovery days should be a non-negotiable part of your training program. The thing is, for a lot of runners, recovery days \u201caren\u2019t truly recovery days,\u201d Porter says. They either strength train on their off days, push the pace too much during easy runs, or stack too many hard workouts back to back. That\u2019s a problem because ample downtime is what helps your body adapt and grow stronger (and faster!) after challenging workouts. <\/p>\n

For athletes over 40, Porter suggests taking two recovery days in between hard workouts, including long runs and speed sessions. Athletes under 40, she says, can likely get away with just one recovery day in between. Whatever schedule you follow, make sure to actually take it easy on your easy days. <\/p>\n

6. Surprise Yourself <\/p>\n

\u201cVariety is the best thing,\u201d Porter says. It\u2019s \u201call about surprising your body.\u201d Playing with variables such as intensity<\/a>, volume<\/a>, and training environment can provide the novel stimulus your body needs to unlock faster speeds. Now, this doesn\u2019t mean overhauling your entire plan overnight. Too much change at once can increase your injury risk and hamper performance, so Porter suggests changing just a couple variables at a time. <\/p>\n

For example, if you\u2019re typically a road runner, try sprinkling in trail workouts here and there. If you usually run flat, experiment with hill sessions. If your speed workouts usually center on mile repeats<\/a>, try fartlek<\/a> runs instead. Finding the right dose of change can be a complicated process because it is part science, part art, Porter says, so don\u2019t hesitate to enlist a coach for support. <\/p>\n

Related StoryHow Speed Training Changes Your Endurance Training<\/p>\n

Worried that these new training methods will interfere with your endurance success? Fear not! Incorporating more speedwork into your routine will also benefit your endurance running<\/a>. <\/p>\n

\u201cWhen you push to those higher intensities you\u2019re pushing into your max aerobic capacity zone<\/a> and that stimulates your body to get stronger and fitter and increase its ability to take in, transport, and utilize oxygen,\u201d Hamilton says. In other words, you\u2019ll improve your VO2 max. And because well-trained runners typically run a half marathon pace that is fairly close to their lactate threshold pace\u2014which is usually around 85 percent of their VO2 max\u2014increasing your VO2 max through high-intensity training can, in turn, bolster your half marathon pace. <\/p>\n

Become A Stronger Runner With These Exclusive Training Programs\"Chevron\"Chevron\"Lettermark\"<\/p>\n

Jenny is a Boulder, Colorado-based health and fitness journalist. She\u2019s been freelancing for Runner\u2019s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men\u2019s Journal, and Cond\u00e9 Nast Traveler, among other outlets. When she\u2019s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"You\u2019re a seasoned runner with a number of halfs or full marathons under your belt and you train…\n","protected":false},"author":3,"featured_media":541417,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[16758,1198,210,6228,67,132,68],"class_list":{"0":"post-541416","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-core","9":"tag-fitness","10":"tag-health","11":"tag-service","12":"tag-united-states","13":"tag-unitedstates","14":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115954845229815473","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/541416","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=541416"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/541416\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/541417"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=541416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=541416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=541416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}