RUN FASTER — 3 METHODS.

"I run regularly, but I'm not getting faster." Florian Gast, Head Coach at runningsociety, hears this from new athletes almost every week. The problem is usually not a lack of motivation — it's a lack of training in the right zone. If you always train at the same pace, you'll always stay the same pace.

Here are the three methods that reliably work for runningsociety athletes.

Why pure endurance training isn't enough

Many runners train exclusively in the medium-intensity range — not really slow, not really fast. That's the "grey zone": it maintains fitness but produces almost no pace progress.

Effective pace training works differently: it needs clear stimuli — either short, high-intensity efforts or longer threshold runs — followed by genuine recovery. The mix of both is the key.

According to TrainingPeaks, faster training sessions improve running efficiency similarly to "optimizing fuel consumption" in a car: you become more energy-efficient and can clear waste products from your muscles faster — both direct factors in a better pace.

Method 1: Threshold runs

A tempo run is the single most effective session for recreational runners who want to get faster. You run 20–40 minutes at your anaerobic threshold — the pace you could hold for a 60-minute race. It feels hard but controlled. You can still get out short sentences, but not hold a normal conversation.

What happens physiologically: your lactate threshold shifts upward. That means you'll be able to run faster in the future before the rise in lactate forces you to slow down.

How to do it: - 10 min easy warm-up - 20–30 min tempo run (threshold pace) - 10 min easy cool-down

If you haven't done a performance test: your threshold pace is roughly your current 10K race pace. Once a week is enough for this session.

Method 2: Interval training

Intervals are short, high-intensity blocks with defined recovery breaks. The goal is to briefly train in the VO2max range — close to your maximum oxygen uptake. Training there regularly improves your aerobic system in the most efficient way known.

The four most important interval formats for runners, according to TrainingPeaks: - Tempo intervals (1,000 m repeats at 5K–10K pace) - VO2max intervals (e.g. 6 × 800 m with 90 sec rest) - Fartlek (unplanned pace changes during a run) - Hills (hill sprints for strength endurance)

Florian's beginner protocol: 6 × 400 m at perceived 5K pace, with a 90-second jog recovery in between. Total duration about 35 minutes including warm-up and cool-down. Simple, measurable, effective.

Important: interval training places a heavy load on your system. Max 1–2 sessions per week, and not combined with a long run the following day.

Method 3: Polarised training (80/20 rule)

This is the method that makes the biggest difference for most recreational runners — and is also the one most often ignored.

The rule: 80% of all sessions easy, 20% intense. No grey zone.

In practice that means: if you run four times a week, three of those should be genuine easy runs (you could hold a conversation without any trouble) and one session is either tempo or intervals.

Many runners do the opposite: they always run "medium" — too fast for real recovery, too slow for real adaptation. That's the most common training obstacle Florian sees in new athletes.

How do you recognize a genuine easy run? After a 60–75 minute session, you should barely feel exhausted. If you're regularly tired after your "easy" runs, you're running too fast.

The key factor: consistency over weeks

None of these three methods works after two weeks. Pace develops over 8–16 weeks of consistent training. What's worth doing: tracking progress — either heart rate at the same pace, or pace at the same heart rate. Both give you an objective read on whether the training is working.

On platforms like TrainingPeaks you can track exactly that automatically: your performance curve, training load, and recovery are all visualized — which takes a lot of the guesswork out of the process.

Conclusion

Running faster isn't a secret: tempo runs shift your threshold, intervals raise your VO2max, and polarised training makes sure you can actually absorb those stimuli. Apply all three consistently and you'll get measurably faster within a season.

Want to approach this in a structured way? In runningsociety Online Coaching we build you a plan tailored exactly to your target time and your time budget. Not sure if coaching is the right fit? Just come to one of our training sessions in Munich — no obligation, no subscription, no commitment.

June 4, 2026