Exercises to improve running speed

Do you feel like no matter how much you run, you’re not getting any faster?

If you answered yes, you are likely stuck in a speed rut.

Running speed is a key metric of performance. It’s the thing most of us strive for when we lace up our shoes and hit the pavement. Whether you’re aiming for a 5k personal best or conquering your first ultra marathon, speed is essential.

But how do you break out of the speed rut? The first question you need to ask yourself is this.

“Am I training for performance? Or am I just running?”

If you aren’t explicitly training to improve your performance, whether that’s speed, endurance, or power, then you’re just running.

Below, I cover the difference between training for performance and running to run. Then, I’ll cover ten drills and exercises you can include in your routine to improve your speed today. Lastly, I’ll wrap up a sample training week with various speed exercises and drills.

Why You Should Include Exercises to Improve Running Speed

When I first started running races 12 years ago, I was slow. I mean, really slow. So slow that my running friends would have time to drink coffee and eat a snack by the time I finished the race.

I knew if I wanted to keep up, I would need to work on my speed. But I needed to figure out where to start. So, I hired a coach.

He explained that no matter what length of race I ran, speed was a factor. That is the point of racing, after all. To get to the finish line as fast as possible.

Therefore, he started by incorporating speed drills into my runs. Then, we added speed-specific strength training exercises to my workouts.

The strength training work helped with speed but also helped reduce the risk of injury and improved my running mechanics.

After six weeks of incorporating speed-specific work into my training plan, I knocked off almost three minutes from my 5k time. I was finally becoming a faster runner.

There was a noticeable difference in my rate of force development; the speed at which your muscles can generate force. Rate of force development is critical for explosive movements like pushing off the ground quickly during each stride. This means training your fast-twitch muscle fibers, not just the slow-twitch fibers used in endurance work.

My stride efficiency, which is how effectively you convert energy into forward motion, noticeably improved. 

I may never be the fastest guy, but I now understand how to increase my race pace with speed-specific training, which has allowed me to rack up PRs from 5ks to 50ks.

Below are ten exercises to get you started with speed training on your next run. There are dozens of exercises you could choose from to include in your routine, but these are some that have worked best for me.

10 Exercises to Improve Running Speed

Hill Sprints

Hill sprints are great for developing not only anaerobic conditioning but also speed. Therefore, including hill sprints in your training is a must!

Hill sprints help develop speed by building explosive power and improving rate of force development. Running uphill requires greater muscle activation, especially in the glutes, hamstrings, and calves, while also enhancing stride efficiency and knee drive. The incline reduces impact on joints, allowing runners to train explosively with a lower risk of injury. Even distance runners can benefit from sprint training, so don’t skip it!

How to Do Hill Sprints

Find a steep hill. From a stand still began a maximum intensity sprint. For short-duration, high-intensity hill sprints, a good starting point is:

• Sets: 6–12 sprints of 8–12 seconds each.
• Rest: 90–120 seconds of walking back down the hill or standing recovery between sprints.

You can do these as their own session or as part of longer runs.

Strides

Strides are short, controlled bursts of running at near-maximum effort, typically lasting 15–30 seconds. They are performed at a faster pace than your typical run (about 85–95% of your max speed) but not an all-out sprint. Strides focus on smooth, efficient running form and help improve leg turnover (cadence), stride length, and overall speed. Strides fit well at the end of a long run or as their own session.

How to Incorporate Strides Into a Run

Interval Training at the End of Your Runs: After a 20–45-minute easy run, perform 4–6 strides on a flat surface. Run each stride for 20–30 seconds at 85–95% effort, focusing on good form, walk or jog slowly for 1–2 minutes between each stride. 

Standalone Strides Session: On a light training day, perform 6–8 strides with recovery intervals between each to work on speed and efficiency without fatiguing the body.

Bounds

Bounds are an exaggerated running movement where each stride involves a powerful push-off, a long, high leap, and a controlled landing. They focus on generating explosive power and covering as much distance as possible with each step. Unlike regular running, bounds emphasize height and distance per stride, requiring strong knee drive, hip extension, and balance.

By mimicking the mechanics of an exaggerated running stride, bounds help develop the power needed for strong push-offs during regular running.

How to Incorporate Bounds Into a Run

During a Warm-Up: After a dynamic warm-up, perform 3–4 sets of bounds over 30–50 meters on flat grass or a track. Focus on explosive push-offs, a high knee drive, and soft, controlled landings. Rest 90-120 seconds between sets.

As a Drill Day Exercise: Incorporate bounds in a speed and strength-focused drill session. Pair them with other plyometric exercises like high knees or box jumps for a well-rounded power workout.

High Knees

High knee drills involve running in place or moving forward while lifting your knees as high as possible, ideally to hip height, in a rapid motion. It emphasizes an exaggerated knee drive, quick ground contact, and proper posture with the arms actively pumping.

High knees reinforce proper knee lift, essential for generating power during running strides. Practicing quick and controlled movements during high knees trains the neuromuscular system to improve leg turnover.

How to Incorporate High Knees Into a Run

• Focus on maintaining proper form—drive your knees to hip level, stay on the balls of your feet, and keep your torso upright.
• Do 3–4 rounds of 15–20 seconds of high knees with 30 seconds of rest between rounds.

Banded Knee Drive Drill

The banded knee drive drill is a resistance-based exercise designed to enhance knee drive, crucial for efficient and powerful running. This drill uses a resistance band looped around your ankle to create resistance as you drive one knee upward while maintaining stability on the opposite leg. It mimics the running motion, targeting the muscles involved in the upward phase of the stride, including the hip flexors, glutes, and core.

Proper knee drive is essential for generating power and improving stride efficiency. This drill is a great way to reinforce the mechanics of a strong upward motion.

How to Perform the Banded Knee Drive Drill

• Place a resistance band loop around your thighs, just above your knees.
• Stand tall with your feet hip-width apart, core engaged, and hands on your hips or in a running arm swing position.
• Shift your weight onto your left leg. Drive your right knee explosively up to hip height, resisting the band’s tension.
• Slowly return your right leg to the starting position.
• Before switching legs, perform the drill on one side for the desired number of reps.

As part of a Dynamic Warm-Up: Perform 2–3 sets of 8–10 reps per leg before speed workouts or interval sessions.

Weighted Sled Push

The weighted sled push is a strength and conditioning exercise where you push a sled loaded with weight across a flat surface. The sled can be moved by gripping handles or with a harness around your waist. The sled’s resistance mimics the force you need to generate during running, particularly for explosive starts and acceleration.

The sled push is a full-body exercise targeting the quads, hamstrings, glutes, and calves—the leg muscles generating speed and explosive movements. By pushing a weighted sled, you’re training your body to exert high amounts of force against resistance, which enhances acceleration during the start of a run.

How to Do the Sled Push

• Load the sled with weight. Start with a lighter load and gradually increase as you build strength.
• Stand behind the sled. Grip the sled handles (or use a harness) with a firm hold.
• Push the sled, driving your knees forward. Maintain a forward lean, and keep your core engaged.
• Continue pushing for a set distance or time. I like to do 30 seconds in one direction, rest 30 seconds, then push the sled back the other direction.

Trap Bar Deadlift

The trap bar deadlift is a variation of the traditional deadlift, performed using a hexagonal-shaped bar (trap bar) with handles on the sides. The lifter stands inside the bar, allowing a more upright torso and a neutral grip than the conventional deadlift. This position reduces strain on the lower back and emphasizes the quads and glutes while still engaging the hamstrings and core.

The trap bar deadlift develops the explosive power needed to generate force rapidly, a key factor in sprinting and overall speed.

How to Do the Trap Bar Deadlift

• Stand in the center of the trap bar with feet hip-width apart, toes forward, and shins close to the bar.
• Bend at your hips and knees, and grab the trap bar handles with a neutral grip (palms facing in).
• Engage your core, keep your chest tall, and ensure a neutral spine with shoulders back.
• Drive through your heels, extend your hips and knees, and lift the bar in a straight line, standing tall at the top.
• Push your hips back first, then bend your knees to lower the bar back to the ground while maintaining a flat back.

Hamstring Curls

The hamstring curl targets the hamstrings. It is typically performed on a machine (lying or seated) or with a resistance band, where you curl your legs toward your glutes.

The hamstrings are crucial for sprinting, particularly in the recovery phase of each stride. The hamstring curl builds leg strength and power, helping the lower body work more explosively during running.

How to Do Hamstring Curls

• Lie face down on a hamstring curl machine.
• Flex your knees to bring your heels toward your glutes, engaging your hamstrings.
• At the peak of the movement, hold briefly and squeeze the hamstrings to activate the muscle fully.
• Slowly extend your legs back to the starting position, maintaining control.

Kettlebell Curtsy Lunge

The curtsy lunge is a great exercise for runners because it strengthens key muscles that maintain balance and stability, particularly in the hips and glutes. While traditional lunges primarily work in the sagittal plane (forward-backward movement), the curtsy lunge incorporates side-to-side (frontal plane) motion. This strengthens the glute muscles, specifically the glute medius, which is essential for hip stability in runners.

How to Do the Curtsy Lunge

• Stand with feet hip-width apart. Hold a kettlebell by the horns in front of your chest. 
• Step back with your left foot at an angle behind the right side of your body. 
• Keep your right foot planted by lowering your knee to the ground. 
• Stand up and bring your left foot back to the starting position. Repeat all reps on one side before moving to the other or alternate lead legs with each rep.

Bulgarian Split Squat Jumps

Bulgarian split squats with an added jump are one of the best ways to develop lower body strength and power. This exercise strengthens the quads, glutes, hamstrings, and calves. Isolating each leg can help correct muscle imbalances that can lead to injury.

How to Do Bulgarian Split Squat Jumps

• Stand a few feet in front of a bench or elevated surface, and place one foot behind you on the bench, keeping the other foot flat on the ground in front.
• Drop your hips into a lunge position, ensuring your front knee stays aligned with your ankle (90-degree angle) and your back knee hovers just above the ground.
• Push through the heel of your front foot and explosively jump upward.
• Land softly into the lunge position, ensuring your knees are controlled, and your core is engaged. Repeat the jump for the desired reps, then switch legs.

Sample Training Week

Below is a sample training program that includes drills and exercises for improved speed.

Workout 1: Easy Start + Hill Sprints + Easy Finish

• Begin the workout with 5 minutes of walking or at a light and easy pace.
• Perform 20 mins at Zone 2 heart rate. If you don’t have a heart rate monitor, perform at a leisurely pace where you can converse.
• Perform six hill sprints at max speed for 10 seconds each. After each sprint, walk or stand for recovery, lasting 2 minutes.
• Finish the workout with 15 minutes at Zone 2 and a 5-minute walking cool down.

Workout 2: Drills + Strides

• Begin the workout with 5 minutes of walking or at a light pace.
• Complete the following drills:
• Do 3–4 rounds of 15–20 seconds of high knees with 30 seconds of rest between rounds. Rest 3 minutes before starting the next drill.
• Perform 3–4 bounds over 30–50 meters on flat grass or a track. Rest for 2 minutes between sets. Rest 3 minutes before beginning the next drill.
• Perform 2–3 sets of 8–10 reps of banded knee drives, resting 2 minutes between sets.
• Perform 15 minutes at Zone 2 heart rate or conversational pace. 
• Perform four sets of strides followed by recovery. Run each stride for 20 seconds at 85–95% effort, focusing on form, then walk or jog slowly for 2 minutes between each stride.

Workout 3: Strength Training

• Perform a light, dynamic warm-up of your choice.
• Perform three rounds of 30 seconds of sled push/pull followed by 1-minute rest.
• Perform 3×5 Hamstring Curls with 2 minutes of rest. Focus on exploding during the lift’s concentric (curling) portion and control the weight during the eccentric portion.
• Perform 3×3 Bulgarian Split Squat jumps, resting 3 minutes between sets.
• Perform 2×5 Curtsy Lunges, with a recovery time of 2 minutes between sets.

Exercises to Improve Running Speed Conclusion

You don’t have to be an advanced runner to improve your speed. Start slowly, focus on quality form, and include enough rest between sets and drills. This is the best way to start improving those race times!

Remember, speed is earned, not given. You can make a huge difference in your training with the right exercises and consistency.

Until next time!

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P.S. If you’re interested in strength & conditioning programming for your sport, I offer custom programs tailored to your goals. Check out my coaching page for details!

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