The question of how to improve running pace can be answered in two ways.
We can improve running pace in absolute terms. This means developing a greater level of maximum sprinting speed. Alternatively, we can look at improving race pace at a particular race distance.
If we are interested in improving maximum sprinting speed, then a few rules apply. We must expose ourselves to the correct training stimulus. This means short repetitions with full recoveries. You do not neccessarily need to train like a 100m sprinter. If you are a distance runner, there are still benefits to improving you maximum sprinting speed. However, this can be done in a way that does not compromise your endurance training.
Hill Sprints to Improve Running Pace
A common tactic amongst world class endurance runners is the use of short hill sprints. These are often performed immediately after an easy run. Typically between 6 and 8 repeats up a moderately steep hill would be used. Each repeat would be just 10 seconds in duration and a slow walk back recovery can then be taken in between the repeats.
This type of protocol will be insufficient for a sprinter looking to develop maximum speed. But for an endurance athlete, it can serve as a useful stimulus at the opposite end of the spectrum to where most of the training is performed. Additional improvements to speed can be achieved by incorporating running technique drills into warm ups prior to key sessions. When this is all combined with an intelligently applied gym based S&C programme, we have a potent stimulus for developing top end speed in endurance runners.
Of course, more can be done to improve top end speed in endurance runners. But at what cost? More focused sprint sessions could be performed on the track. But if this means we have to compromise key endurance sessions, it may not be worth the trade off.
Sting in The Tail sessions to Improve Running Pace
A good way to add in a little more speed work, without having to sacrifice other training, is through the use of ‘sting in the tail sessions’. With a sting in the tail session, you simply perform your usual key sessions, but add in a shot of speed-work at the end.
For example, you might run 16 x 400m on the track at 3000m race pace. Upon completing the session, after taking around five minutes rest, you could then run a flat out 300m. This has several advantages. Firstly, you are very well warmed up for your fast 300m. Secondly, it is a very small dosage of spadework (just one repetition), and so does not result in an interference effect with endurance adaptations. Finally, the speed-work is bolted on to an already existing session, instead of being performed as a standalone session. This means we do not need to reduce the frequency of key endurance sessions in order to add in speed-work.
Improving Race Pace for Endurance Runners
Improving top end sprint speed is great. But endurance runners are most interested in improving their race pace.
What we have covered above is an important part of the puzzle for improving race pace. Improving top end speed creates a greater speed reserve. This means there is a greater differential between your fastest possible running speed and your target race pace. This enables you to run more efficiently at your target race pace. Ultimately, this makes it more likely that you will be able to sustain your target race pace.
So, top end speed is an important part of the puzzle. But it is only one part of the puzzle.
Multi-Pace Run Training
We actually need to run at a whole range of different speeds in order to improve running pace. As an absolute minimum we require three different training paces.
- Key sessions performed at target race pace. Specificity rules. If you want to get better at a particular running speed, you need to train at that running speed. Interval sessions are required to maximise the effectiveness of this. Instead of running a flat out 5km in order to practice 5km race pace, you should perform a session such as 8 x 1km with 90 seconds recovery in between each repeat. By training in this way, you can accumulate significantly more volume at target race pace.
- Longer, slower running. You need to develop greater aerobic endurance through longer, slower, continuous runs. This has several advantages. This fitness gained from this will enable you to recover faster in between individual repeats of your race pace sessions. This will help you to get more out of those key sessions. The long slow conditioning will also enable you to recover faster in between sessions. This may mean you can repeat race pace sessions more frequently.
- Speed sessions at maximum intensity. We have already covered the benefits of these sessions for developing speed reserve.
So we have three distinct paces we need to train at. But, actually, this is just a minimum. For a 5km runner there is quite a big gulf between each of these three paces. It would beneficial to bridge the gap between each of these with some intermediate training paces. In particular, threshold running at a pace somewhere between your race pace and your easy running pace seems very beneficial.
Five Pace Training System
The type of training I have described above is starting to look a lot like the five pace training system that was originally proposed by Frank Horwill.
Frank Horwill was the founder of the British Milers Club, a prolific coach educator and he remains a legend of British Athletics. In his five pace training system he proposes that an athlete should train at their race pace and the two race paces above, as well as the two race paces below. So for a 1500m specialist, this would mean training at the following paces:
- 400m pace
- 800m pace
- 1500m pace
- 3000m pace
- 5000m pace
Usefully, Horwill also provided excellent guidelines on how to construct sessions at each of these paces. He also presented guidelines on how to determine your running pace for each of these distances.
In terms of constructing sessions at different paces, the general rule was to double the race distance. So for 1500m pace sessions you would run a total of 3000m at race pace. For 800m sessions you would run a total of 1600m at race pace. So 8 x 200m with 90 seconds recovery would be a classic 800m pace session. For a 1500m pace session it would be 8 x 400m with 90 seconds recovery.
A wad of caution is needed with these guidelines. That is, the recommendations do fall apart a little bit with the extremes in race paces. So, you may be able to do a little extra at 400m pace. Equally, you may have to do a little less at 5000m pace.
A good example of a 400m pace session would be 6 x 200m with 3+ minutes recovery between repetitions. A 5km pace session could be 6 x 1km with 1 minute recoveries or 8 x 1km with 90 seconds recovery.
The Four Second Rule
Frank Horwill proposed the four second rule for determining the various training paces. This rule states that, for each distance you move up, the pace per lap (of the track) should slow by four seconds. So a 4 minute miler would be working towards the following training paces:
- 400m pace – 52 seconds
- 800m pace – 56 seconds per lap
- 1500m pace – 60 seconds per lap
- 3000m pace – 64 seconds per lap
- 5000m pace – 68 seconds per lap
There is a separate five second rule for female athletes. This means a 4 minute 1500m female runner would have the following training paces:
- 400m pace – 54 seconds per lap
- 800m pace – 59 seconds per lap
- 1500m pace – 64 seconds per lap
- 3000m pace – 69 seconds per lap
- 5000m pace – 74 seconds per lap
Online Coaching To Improve Running Pace
If you need help with navigating the above information and constructing your ideal training plan, do get in touch!
I offer online running coaching to dedicated runners who want to pursue their running career to the fullest. If this describes who you are, then go ahead and check out my running coaching page here:
If you are based near York, I can also offer in-person Strength and Conditioning coaching support to make you a faster and more robust runner. To find out more about this, please check out my York Personal Training page here:
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I hope this article can help you to improve your running pace. Additionally, if you require any further assistance or coaching, I hope to hear from you soon. In the mean time, I wish you all the best of luck with your running!
Tim Egerton, Foxwood Personal Training, York