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Increase Running Speed And Power Without Adding Extra Miles

While running more can improve your running stamina, it won’t necessarily help boost your speed and power.

More mileage every week won’t help you pick up your pace for your next race. In fact, running mile after mile at the same pace can lead you to a running plateau. One of the best ways to increase your pace is to pick it up in short spurts: intervals.

RELATED: Outdoor/Indoor Workout Swaps—Intervals To Form Drills

Interval training challenges your legs, strengthens your muscles to run at a faster pace, and improves your cardiac health, which can help you maintain a faster pace come race day.

“An interval workout is like strength training for your heart—it increases maximum stroke volume and cardiac output because you are running at the maximum capability for your heart to do its job. So the heart responds by becoming a better muscle that can pump more blood,” explains Jason Karp, PhD, creator of the Run-Fit Specialist certification and author of Running for Women.

RELATED: Two Speed Workouts You Should Add To Your Training

To help you increase your run speed and power, Karp has provided a running drill that you can do once a week. As you feel comfortable with this interval workout, you can increase the drills to twice a week.

Warm Up
10- to 15-minute jog plus 3 x 15-second strides

5 x 3 minutes at VO2max pace
(9 on a scale of 1 to 10; near or at 100 percent max HR)
With 3 minutes jog recovery

Cool Down
10-minute jog, easy pace

NOTE: As always, it’s important to speak with a professional before engaging in any new program.

Fara Rosenzweig

Fara Rosenzweig

Fara Rosenzweig is a writer, editor, and certified personal trainer. She got her first taste of the gym at age 14 and fell in love with the fitness crowd. After suffering a back injury her freshman year of college, she had to set her ballet slippers aside and rehab her back. That’s when she found her passion for teaching fitness and helping others challenge themselves. Her senior year of college she ran in her first 5K and traded her ballet slippers for the latest (and brightest) pair of running shoes. Fara loves talking health, sports and fitness with any one and everyone. Her love for storytelling earned her an Emmy Award and has been seen in many other publications, such as Refinery29,, MyFitnessPal and Health.