Want to run faster? Course you do. Who doesn’t want to shave minutes off their race time or leave their mates behind on the weekly park run?

But here’s the thing: just running more doesn’t automatically make you faster. I learned this the hard way after months of plodding along at the same pace, wondering why my speed wasn’t improving despite running four times a week.

The secret to becoming a faster runner isn’t just logging more miles. It’s about the RIGHT exercises to improve running speed, structured progression, and training your body in ways that actually develop speed. That means strength exercises, plyometric work, speed training, and smart programming.

This is your beginner to intermediate progression plan. Not just a random list of exercises, but a proper structured approach that builds speed systematically over 12 weeks. Whether you’re a new runner wanting to get quicker or an intermediate runner stuck at a plateau, this will help.

Let’s make you faster.

Why Speed Training Actually Works

Running faster isn’t just about cardiovascular fitness:

Your body’s ability to run fast depends on multiple systems:

• Fast-twitch muscle fibers (power and speed)
• Leg strength (force production)
• Core strength (stability and efficiency)
• Running form (energy efficiency)
• Lactate threshold (how long you can sustain higher speeds)
• Neuromuscular coordination (explosive movements)

Generic running builds endurance but doesn’t optimally develop these systems. Specific speed work does.

The research backs this up: Strength training workouts combined with speed sessions improve running speed more than just running alone. Runners of all levels benefit from this approach.

Understanding Your Starting Point

Before jumping into exercises, assess your fitness level:

Complete Beginner Runners

• Running less than 6 months
• Base of 10-15 miles per week
• Can comfortably run 30 minutes without stopping
• No recent speed training

Start with: Beginner progression (Weeks 1-4)

Intermediate Runners

• Running 6+ months consistently
• Base of 15-25+ miles per week
• Can run 45-60 minutes comfortably
• Some speed work experience

Start with: Intermediate progression (Weeks 5-8) or advanced if you’re confident

Red Flags to Address First

Don’t start speed training if you have:

• Current injury
• Can’t run 30 minutes continuously
• Less than 3 months consistent running
• Recent return from injury (within 4 weeks)

See a physical therapist first if you have persistent pain. Speed work increases injury risk if your base isn’t solid.

The Speed Development Framework

Three types of training build running speed:

1. Strength Training Workouts

Why: Develops leg strength and explosive strength for powerful stride

When: 2x per week, ideally after easy runs or on rest days

Focus: Lower body exercise, core muscles, posterior chain

2. Speed Workouts

Why: Trains fast-twitch muscle fibers and improves running economy at faster pace

When: 1-2x per week (depending on level)

Types: Interval training, tempo run, fartlek run, track workouts

3. Endurance Training

Why: Builds aerobic base that supports all other training

When: 2-3x per week

Types: Easy pace runs, long run

All three work together. Skip one and your speed gains will be limited.

The Essential Exercises

These exercises appear throughout the progression:

Strength Exercises (Build Power)

1. Bulgarian Split Squat

Starting position:

• Back foot elevated on bench behind you
• Front foot forward, weight in heel
• Upright position, core engaged

Movement:

• Lower until front knee at 90 degrees
• Back knee drops toward floor
• Push through front foot to return
• Keep front knee tracking over foot

Why it works: Single-leg strength, fixes imbalances, mimics running stance

Sets/Reps: 3 sets of 8-12 per leg

Progression: Start body weight, add dumbbells when comfortable

2. Single-Leg Romanian Deadlift

Starting position:

• Standing on one leg (right foot)
• Slight knee bend
• Core engaged

Movement:

• Hinge at hips
• Lower torso parallel to ground
• Left leg extends behind
• Feel stretch in hamstring
• Return to start

Why it works: Posterior chain strength, balance, hamstring development

Sets/Reps: 3 sets of 8-10 per leg

Progression: Body weight → light dumbbells → heavier weights

3. Step-Ups

Starting position:

• Face box/bench (knee height)
• Right foot fully on box

Movement:

• Push through right foot (don’t push off back foot)
• Stand fully on box
• Lower with control
• Repeat same leg

Why it works: Mimics running mechanics, builds leg muscles strength

Sets/Reps: 3 sets of 10-12 per leg

Progression: Start lower box, increase height, then add weight

4. Glute Bridges

Starting position:

• Lie on back
• Feet flat, knees bent
• Arms at sides

Movement:

• Squeeze glutes
• Lift hips until straight line from knees to shoulders
• Hold 2 seconds
• Lower with control

Why it works: Glute activation, posterior chain, prevents lower back issues

Sets/Reps: 3 sets of 15-20

Progression: Standard → single-leg → weighted

5. Calf Raises

Starting position:

• Standing on edge of step
• Balls of feet on step
• Heels hanging off

Movement:

• Rise onto toes
• Lower heel below step level
• Controlled movement both ways

Why it works: Calf strength, ankle stability, push-off power

Sets/Reps: 3 sets of 15-20

Progression: Both legs → single leg → weighted

Plyometric Exercises (Build Explosive Power)

6. Box Jumps

Starting position:

• Face box (start low, knee height)
• Feet hip-width
• Slight squat

Movement:

• Swing arms back
• Explosive jump onto box
• Land softly with bent knees
• Step down (don’t jump down)

Why it works: Explosive strength, fast-twitch muscle fibers, power development

Sets/Reps: 3 sets of 5-8

Rest period: 60-90 seconds between sets

7. Jump Squats

Starting position:

• Feet shoulder-width
• Quarter squat position

Movement:

• Explosive jump straight up
• Land softly with bent knees
• Immediately into next rep

Why it works: Lower body power, explosive movements, plyometric conditioning

Sets/Reps: 3 sets of 8-10

8. Bounding

Movement:

• Exaggerated running strides
• Maximum height and distance each stride
• Drive knees up
• Powerful push-off

Why it works: Running-specific power, stride length, coordination

Sets/Reps: 3 sets of 10-15 bounds

Where: Grass or track, flat surface

9. High Knees

Movement:

• Running in place
• Drive knees to hip height
• Quick contact with ground
• Pump arms

Why it works: Hip flexors strength, running form, quick feet

Sets/Reps: 3 sets of 20-30 seconds

10. Mountain Climbers

Starting position:

• Plank position
• Hands under shoulders

Movement:

• Alternate driving knees to chest
• Quick pace
• Maintain plank position

Why it works: Core strength, hip mobility, conditioning

Sets/Reps: 3 sets of 30 seconds

Core Exercises (Build Stability)

11. Plank Variations

• Standard plank: 3 x 30-60 seconds
• Side plank: 3 x 30-45 seconds per side
• Plank with leg lift: 3 x 10 per leg

Why: Core stability for efficient running form

12. Dead Bug

Starting position:

• Lie on back
• Arms straight up
• Knees at 90 degrees

Movement:

• Extend opposite arm and leg
• Keep lower back pressed to floor
• Return, switch sides

Sets/Reps: 3 sets of 10-12 per side

Why: Core control, prevents lower back issues

13. Bird Dog

Starting position:

• Hands and knees

Movement:

• Extend opposite arm and leg
• Hold 3 seconds
• Return, switch

Sets/Reps: 3 sets of 10 per side

Why: Posterior chain, balance, core stability

The Speed Workouts

These are running-specific speed sessions:

1. Interval Training

What: Short bursts at high intensity, recovery between

Example workout:

• 10 min easy warm-up
• 8 x 400m at 5k pace
• 90 seconds rest period between
• 10 min easy cool-down

Why it works: Improves speed endurance, lactate threshold, running economy

Frequency: Once per week (beginners), twice per week (intermediate)

2. Tempo Run

What: Sustained effort at “comfortably hard” tempo pace

Example workout:

• 10 min easy warm-up
• 20-30 min at tempo pace (about 80-85% maximum heart rate)
• 10 min easy cool-down

What tempo pace feels like: Can speak a few words but not full sentences

Why it works: Raises lactate threshold, improves sustained faster pace

Frequency: Once per week

3. Fartlek Run (Speed Play)

What: Unstructured speed intervals during regular run

Example workout:

• 5 min easy warm-up
• Run hard to next lamppost, recover to the next one
• Sprint 1 minute, easy 2 minutes
• Repeat various efforts for 20-30 minutes
• 5 min cool-down

Why it works: Fun, varied, less structured than track workouts, builds speed

Frequency: Once per week (can replace formal intervals)

4. Hill Repeats

What: Short uphill sprints

Example workout:

• 10 min easy warm-up
• 8-10 x 60-90 seconds uphill at hard effort
• Jog down for recovery
• 10 min cool-down

Why it works: Builds leg strength, power, running form (forced upright position)

Frequency: Every 2-3 weeks (alternative to intervals)

5. Progressive Runs

What: Start easy pace, gradually increase to faster pace

Example workout:

• First third: easy pace
• Second third: moderate pace
• Final third: tempo pace to faster

Why it works: Teaches body to run faster when tired, great way to build speed endurance

Frequency: Can replace one easy run per week

The 12-Week Progression Plan

Structure:

• Weeks 1-4: Build foundation (beginners start here)
• Weeks 5-8: Develop speed (intermediate start here)
• Weeks 9-12: Peak performance

General weekly structure:

• 2 strength sessions (not consecutive days)
• 1-2 speed workouts (quality over quantity)
• 2-3 easy/endurance runs
• 1 long run
• 1-2 rest days (proper rest = speed gains)

Weeks 1-4: Foundation Phase

Goal: Build strength base, introduce speed work gently

Strength Work (2x per week):

Workout A:

• Bulgarian split squat: 3×10 per leg (body weight)
• Glute bridges: 3×15
• Calf raises: 3×15
• Plank: 3×30 seconds
• Dead bug: 3×10 per side

Workout B:

• Step-ups: 3×10 per leg (low box)
• Single-leg Romanian deadlift: 3×8 per leg (body weight)
• Jump squats: 3×8 (focus on form)
• Side plank: 3×30 seconds per side
• Bird dog: 3×10 per side

Speed Work (1x per week):

Week 1: Fartlek run (easy introduction to speed)

• 5 min warm-up
• 20 min with 6-8 x 30 seconds faster, 90 seconds easy
• 5 min cool-down

Week 2: Short intervals

• 10 min warm-up
• 6 x 200m at mile race pace, 60 seconds rest
• 10 min cool-down

Week 3: Tempo run (short)

• 10 min warm-up
• 15 min at tempo pace
• 10 min cool-down

Week 4: Recovery week (easier speed)

• Fartlek run: 20 min easy with 4-5 surges

Other runs:

• 2-3 easy runs (30-40 min at easy pace)
• 1 long run (start 50-60 min, build to 70-80 min by week 4)

Key focus: Form, consistency, no injuries

Weeks 5-8: Speed Development Phase

Goal: Increase speed workout intensity, build strength

Strength Work (2x per week):

Workout A:

• Bulgarian split squat: 3×12 per leg (add light dumbbells)
• Box jumps: 3×6 (low box)
• Glute bridges: 3×15 (progress to single-leg)
• Plank: 3×45 seconds
• Mountain climbers: 3×30 seconds

Workout B:

• Step-ups: 3×12 per leg (higher box)
• Single-leg Romanian deadlift: 3×10 per leg (add weight)
• Bounding: 3×10 bounds
• High knees: 3×20 seconds
• Side plank: 3×45 seconds per side

Speed Work (2x per week now):

Speed Session 1 each week:

Week 5: Intervals – 8 x 400m at 5k pace, 90 sec rest

Week 6: Tempo run – 20 min at tempo pace

Week 7: Intervals – 6 x 600m at 5k pace, 2 min rest

Week 8: Recovery week – 6 x 400m at 10k pace, 90 sec rest

Speed Session 2 each week:

• Fartlek run: 25-30 min with varied speeds
• OR hill repeats: 8-10 x 60 seconds uphill

Other runs:

• 2 easy runs (35-45 min)
• 1 long run (80-90 min by week 8)

Key focus: Building speed endurance, maintaining form at faster pace

Weeks 9-12: Peak Performance Phase

Goal: Peak speed, race-ready

Strength Work (2x per week – maintain):

Workout A:

• Bulgarian split squat: 3×10 per leg (heavier weights)
• Box jumps: 3×8 (higher box)
• Single-leg glute bridges: 3×12 per leg
• Plank variations: 3×60 seconds
• Jump squats: 3×10

Workout B:

• Step-ups: 3×10 per leg (weighted, higher box)
• Single-leg Romanian deadlift: 3×10 per leg (heavier)
• Bounding: 3×15 bounds
• High knees: 3×30 seconds
• Core circuit: 3 rounds

Speed Work (2x per week):

Week 9:

• Session 1: 5 x 800m at 5k pace, 2.5 min rest
• Session 2: Fartlek run 30 min

Week 10:

• Session 1: Tempo run 25 min
• Session 2: 10 x 400m at faster than 5k pace, 60 sec rest

Week 11:

• Session 1: 4 x 1000m at 10k pace, 3 min rest
• Session 2: Progressive run 40 min

Week 12: Taper week (if racing)

• Session 1: 6 x 400m at race pace, full recovery
• Session 2: Easy fartlek 20 min

Other runs:

• 1-2 easy runs (40-50 min)
• 1 long run (90-100 min, reduce week 12)

Key focus: Sharpening speed, tapering if racing, maintaining strength

Weekly Schedule Examples

Beginner (Weeks 1-4):

• Monday: Rest day
• Tuesday: Strength Workout A
• Wednesday: Easy run 30-40 min
• Thursday: Speed workout
• Friday: Strength Workout B
• Saturday: Easy run 30-40 min
• Sunday: Long run 50-80 min

Intermediate (Weeks 5-8):

• Monday: Strength Workout A + easy run 30 min
• Tuesday: Speed session 1 (intervals or tempo)
• Wednesday: Easy run 40 min
• Thursday: Strength Workout B
• Friday: Rest or very easy 30 min
• Saturday: Speed session 2 (fartlek or hills)
• Sunday: Long run 80-90 min

Advanced (Weeks 9-12):

• Monday: Strength Workout A + easy 30 min
• Tuesday: Speed session 1 (quality workout)
• Wednesday: Easy run 40-50 min
• Thursday: Strength Workout B + easy 30 min
• Friday: Rest day
• Saturday: Speed session 2
• Sunday: Long run 90-100 min

Adjust based on your schedule and recovery needs.

Form Fixes That Add Speed

Running form improvements = free speed:

1. Posture

Poor form:

• Leaning forward from waist
• Looking down
• Rounded shoulders

Proper form:

• Upright position
• Look ahead, not down
• Shoulders back and relaxed
• Lean from ankles, not waist

Drill: Film yourself running, check posture every few minutes

2. Arm Swing

Poor form:

• Arms crossing body
• Swinging side to side
• Tense shoulders

Proper form:

• Elbows at 90 degrees
• Swing forward and back (not across)
• Relaxed hands
• Drive elbows back

Drill: Practice arm swing while standing, focus during easy runs

3. Foot Strike

Don’t overthink this (heel vs forefoot debate), but:

• Land under your body (not reaching forward)
• Quick contact with ground
• Light, quiet footsteps

Drill: Short barefoot strides on grass teaches natural form

4. Cadence

Aim for: 170-180 steps per minute

Why: Reduces injury risk, improves efficiency

How to improve: Use metronome app, match your steps to beat

Drill: Run to music with right BPM

5. Hip Drive

Key for speed:

• Drive front knee forward and up
• Powerful push-off back leg
• Hip flexors engagement

Drill: High knees, bounding, hill sprints

Recovery and Injury Prevention

Speed training increases injury risk if recovery is poor:

Must-Do Recovery

After every run:

• 5-10 min cool-down walk/jog
• Static stretching (hold 30 seconds each):
  • Hip flexors
  • Quads
  • Hamstrings
  • Calves
  • Glutes

Weekly:

• Foam rolling 2-3x per week (15-20 min sessions)
• Focus on IT band, quads, hamstrings, calves

Monthly:

• Consider sports massage
• Reassess shoes (replace every 400-500 miles)

Rest Days Are Essential

Rest day doesn’t mean:

• Cross-training for an hour
• “Active recovery” long walk
• Yoga class

Rest day means:

• Actual rest
• Maybe gentle 15 min walk
• Focus on sleep and nutrition

Why: Speed gains happen during rest, not during training. Your body adapts when recovering.

Proper rest = faster race time.

Warning Signs

Stop training and see physical therapist if:

• Pain that doesn’t go away
• Pain that affects running form
• Swelling that persists
• Pain that worsens during run

Pushing through injury = weeks/months off, not days.

Nutrition for Speed Training

Speed work needs fuel:

Before speed workouts:

• Eat 2-3 hours before
• Carbs + small protein
• Examples: Toast with peanut butter, banana, oatmeal

After speed workouts:

• Within 30-60 min
• Carbs + protein
• Examples: Protein shake with fruit, chicken and rice

General:

• Carbs fuel speed work
• Protein repairs muscles
• Don’t diet during heavy training
• Hydrate consistently

Running watch can track some of this, or just listen to body.

Tracking Progress

Measure improvements:

Time Trial Tests

Every 4 weeks, test:

• 1 mile time trial (track or measured route)
• 5k time trial

How:

• Full warm-up
• Run hard (not all-out sprint)
• Note time and perceived effort

Progress indicators:

• Faster time at same effort
• Same time at easier effort
• Both = winning

Training Markers

Watch for:

• Tempo pace gets faster
• Interval recovery periods feel easier
• Easy pace naturally quickens
• Longer distances feel more manageable

Race Performance

Best results measure:

• Race time improvements
• Better balance of effort across race
• Stronger finish
• Faster negative splits

If training properly, you’ll PR. That’s the goal.

Common Mistakes

Avoid these:

1. Too Much Speed Too Soon

Problem: Doing speed work 3-4x per week

Result: Injury, burnout, overtraining

Fix: 1-2 speed sessions max per week

2. Skipping Strength Work

Problem: Only doing the running bits

Result: Slower progress, higher injury risk

Fix: Commit to 2x weekly strength sessions

3. Running All Speed Sessions Too Hard

Problem: Every speed session at maximum effort

Result: Poor recovery, diminishing returns

Fix: Vary intensity – some faster, some tempo, some fartlek

4. Ignoring Easy Days

Problem: Running easy days too fast

Result: Always tired, can’t hit speed workouts properly

Fix: Easy runs should feel EASY (can hold conversation)

5. No Progression Plan

Problem: Random speed workouts without structure

Result: Plateau, confusion, frustration

Fix: Follow structured plan (like this one)

6. Neglecting Recovery

Problem: Not enough sleep, poor nutrition, no rest days

Result: Injury, illness, poor performance

Fix: Treat recovery as seriously as training

Adapting the Plan

Adjust for your situation:

If new to running:

• Spend 8 weeks on foundation phase
• Add speed work very gradually
• Priority = consistency, not speed

If experienced:

• Start at week 5-8
• Can increase speed session frequency carefully
• Focus on quality over quantity

If training for specific race:

• Time plan so week 12 is race week
• Adjust goal race distance prep in final weeks
• Taper properly (reduce volume, maintain intensity)

If limited time:

• Prioritize speed sessions and long run
• Can reduce easy run duration
• Don’t skip strength work entirely

If injury-prone:

• Spend longer on foundation phase
• Add extra rest day
• Reduce plyometric volume
• Focus on form

Beyond 12 Weeks

After completing the plan:

Option 1: Race and reassess

• Take 1-2 weeks very easy
• Then start new training cycle
• Set new goals based on results

Option 2: Maintain and enjoy

• Keep 1x speed session weekly
• Maintain strength work
• Enjoy being faster

Option 3: Progress further

• Increase distances for longer races
• Add third speed session
• Join running club for group training

The first steps are hardest. After 12 weeks, speed training becomes normal part of training routine.

The Bottom Line

Exercises to improve running speed work when structured properly. Random speed workouts help a bit. Structured progression with strength training, speed work, and smart recovery transforms your running.

This plan works because:

• Progressive difficulty
• Combines strength, speed, and endurance
• Includes proper recovery
• Teaches proper form
• Reduces injury risk
• Delivers actual results

Key principles:

• Consistency beats intensity
• Strength training isn’t optional
• Easy runs stay easy
• Speed work has purpose
• Recovery enables progress
• Form matters as much as fitness

Expected results after 12 weeks:

• Faster race times (most see 5-10% improvement)
• Better running form
• Stronger legs and core
• Improved running economy
• Greater confidence
• Reduced injury risk

Start where you are. Follow the progression. Put in the work. You’ll be shocked how much faster you become.

Now stop reading and go train. Your faster runner self is waiting.

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What’s your current stumbling block with speed? Share in comments and let’s problem-solve! x