When people say they need to get faster at running, it can mean multiple types of running workouts required to build a base of endurance, a set mile pace and sprinting as fast as possible. The confusion with training often follows suggestions made to new runners about increasing speed. Speed is relative to the goal you have in front of you.

The workouts below will help you differentiate the types of goals and training protocols to help you:

How to Improve Your Mile Pace

If you want to ace a timed run over the 1.5- to three-mile distances used in most military running tests, the pacing strategy and similar workouts can be incorporated into this type of “speed.” It depends on your goal pace. What time do you seek to achieve on the next test? You should practice at that pace with workouts such as the following.

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Depending on the distance of your timed run, you must work to at least cover that distance in the workout. A 1.5-mile run is six sets, a two-mile run is eight sets and a three-mile timed run is 12 sets.

Repeat 6-12 times.

• Run 400 meters at goal pace.
• Rest with a 100-meter walk.

If you are new to running, warm up and cool down with nonimpact cardio activity for another 10 minutes each. This way, you can get an extra 20 minutes of cardio and no impact forces on your feet, shins and knees.

Goal pace: We define your goal pace for these workouts as one minute faster than your current run time. So if you can run a seven-minute mile pace for the fitness test, the next pace for which you want to strive is in the six- to 6½-minute range. For the 400-meter sets, you should aim to complete each set in 90-95 seconds.

Intervals: There are many types of intervals, but this one is efficient in time and effective. You can try the Norwegian 4 x 4 running interval workout for intermediate to advanced runners. This workout involves four four-minute segments of intense running at a high percentage of your maximum heart rate, followed by three minutes of active recovery. It’s designed to improve VO2 max and overall cardiovascular fitness.

Repeat four times.

• Run four minutes at faster than goal pace (if possible).
• Rest with three minutes of walking, jogging or biking.

Real Speed Workouts: Sprinting

There are a few shorter and faster running distances throughout the military and law enforcement, from 25 meters, 300 meters to 400 meters at sprint pace. Some will include agility and require the change of direction often for shuttle run tests, but the speed workouts are similar. Improving the ability to pivot and change direction should also be practiced if you have to do shuttle runs such as the Beep Test, 12 x 25-yard shuttle runs or the Sprint-Drag-Carry. If you need to ace a fitness test with the 25- or 300-meters distances, fast training is required, and the more common definition of speed training is used to improve sprinting distances.

Focus on the technique of your starts and turnarounds when you make workouts. One of our favorites for 25-yard distances is the 5 x 100-yard shuttle workout (plus calisthenics):

Repeat five times.

• Run 4 x 25-yard shuttles as fast as you can.
• Rest with push-ups, plank poses or squats and lunges for one minute.

Another sprint/conditioning workout is the 100-100 Workout done every minute on the minute (EMOM):

Repeat 10 times.

• Run 100 meters fast.
• Jog 100 meters easy.
• Repeat EMOM for 10 total minutes.

Running hills and bleachers is also an effective way to strengthen the legs and lungs while improving sprinting and pacing times.

Longer Runs/Cross-Training

Include longer runs at a slower, steady pace to build endurance and the ability to maintain pace for longer distances. However, if you are new to running and susceptible to overuse injuries, you can make an aerobic base through cross-training. It is wise to have a nonimpact cardio day, mixed with stretching and massage, when you progress with running miles each week. Incorporate low-impact activities such as biking, swimming, or rowing to reduce joint stress and prevent overuse injuries.

Set a timer for 60 minutes and aim to keep moving during that time. You can do all slow jogging or mix it up and create your own triathlon if you need more nonimpact cardio than running.Try the “triathlon method” and do 20 minutes of running, 20 minutes of biking and 20 minutes of a third nonimpact cardio option such as swimming, rowing or elliptical training.

Frequency and Progression

You should carefully structure the days per week and the miles per day. To prevent injuries and progress, gradually increase the frequency and duration of your runs and the intensity of intervals. Mix up the workouts mentioned above to incorporate two goal-paced running sessions per week, one sprint/fast running day per week and a longer cardio session at an easy to moderate pace and effort once a week.

Additionally, include a nonimpact cardio day in your training week for a total of five running/cardio days per week. Depending on your focus, you can rearrange the types of running workouts you add each week. You will find that by mixing in the workouts mentioned above, you will build endurance, pace and speed in your running, enabling you to handle any running test in front of you.

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