Q&A with Coach: When do I increase the pace of my speed workouts?

Have you ever asked yourself, “How do I run faster?” I bet you have!

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Running faster is a top goal for most runners. And particularly for beginner runners who want to start seeing progress with their training.

Poke around the internet tubes and you’ll find countless options for gaining speed:

These are all great options. All of them will help you run faster!

But these are tactical suggestions. They’re the nitty gritty workouts and drills that do indeed make you faster.

At a higher level, we need to know when to implement these strategies. And more importantly, how do you even know when you’re ready to run faster during workouts?

That’s what we’re diving into in Episode 28 of Q&A with Coach.

“How do I know when to run faster during speed workouts?”

Lance is a runner who wants to know how to run faster. And his specific question is about when to increase the pace of faster workouts.

This is a common question among beginner runners. After a few weeks, they try some type of faster workout (like a fast-finish run or tempo workout).

I’m sure many of you are familiar with how this goes…

You feel great. You’re seeing progress and an improved pace. It’s happening – you’re getting faster!

But where do you go from there? What’s the next step? How do you know when your body is ready to run even faster during workouts?

Let’s dive into Q&A with Coach:

Show Notes:
0:50 – Lance’s specific question on how to run faster
1:25 – What is “performance based pacing?
1:45 – When to know your workouts can be run faster
3:10 – How to establish tempo pace
4:15 – How workout paces can be flexible
4:55 – How to incorporate *goal* pace along with current PR pace
6:30 – The benefits – and adaptations – from negative splits

As you see, there are a few ways to go about improving your pace during workouts – so you can then race a lot faster.

If you’re a beginner or relatively new to running, I’d love to hear from you. What are your burning questions? What issues do you struggle with the most? How can I help?

I’ve put together a short survey that will help me fine-tune the coaching material I’m creating over the next few months.

It would mean a lot if you filled it out 🙂  Thank you!

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  1. Thanks for the post, very helpful. I’ve also seen one post about this question on Quora. They shared many tips there. I’ll note down what I think is effective, at least with me. Higher turn over, more strides per minute: Rather than running longer, move your legs faster. It works, my performance is improved clearly in the first time I tried it!

  2. Great post and some really helpful tips. One thing that’s worked for me is incorporating other exercise into my week, cycling and yoga to be precise, and I’ve found not only do I have better stamina, but my muscles aren’t as sore after a long run.