Whether you’re chasing a new personal best, training for your first big race, or just want to shake off a performance plateau, learning how to run faster and longer can feel like unlocking a new level of running. But don’t sweat it. You can do both. It’s not always about running harder, but running smarter.
In this guide, Coach Anya shares her go-to strategies to help you build both speed and endurance safely, sustainably and with confidence.
Can You Improve Your Speed and Endurance at the Same Time?
Yes, especially if you’re still new to structured training. Coach Anya says the key is variety:
“By mixing up your runs with intervals, tempos and easy miles, you’ll train your body to handle bursts of speed while building stamina. Over time, that helps you hold a faster pace for longer.”
Think of it like layering fitness. Every run serves a purpose: some build your aerobic base, others sharpen your speed, and together they make you a stronger, more efficient runner.
Before you start, set a clear focus. Ask yourself:
Are you aiming for a new personal best at your next race?
Do you want your long runs to feel easier?
Or are you hoping to maintain your 10K pace for a half marathon?
Knowing why you’re training gives structure to how you train and keeps every mile intentional.
For Beginners: Focus on Distance First
If you’re new to running, don’t rush to add speed work straight away. Coach Anya recommends building distance before pace.
“Your aerobic system is your foundation. That’s what helps you sustain effort over time. Once you’ve built that base, you can safely add faster sessions.”
Focus first on running form, consistency and gradual mileage increases. Let your body adapt and build confidence in your ability to keep going, then layer in speed later. Those runs at “conversational pace” are the bread and butter here.
It may feel counterintuitive but developing a solid aerobic base is the key to running faster. So don’t be fooled, easy runs are a crucial part of picking up the pace in your other sessions.
If you’re unsure where to start, try one of Runna’s beginner plans, which guide you step-by-step through your first training block. While you're at it, check out our 5km Starter Pack for everything you'll need to know ahead of your first 5km event.
How to Run Faster
Speed isn’t only about effort; it’s about efficiency. Here’s how to make your training work harder for you.
1. Refine Your Running Form
Good form improves efficiency and reduces injury risk. Keep your head up, shoulders relaxed and arms driving naturally at 90 degrees. Aim to land with your feet under your hips and engage your core for stability.
Coach Anya explains:
“No two runners move exactly the same, so don’t force someone else’s stride. Hold your body tall with a slight forward lean and keep your steps quick and light. Focus on small improvements and they’ll soon feel natural.”
2. Add Tempo and Interval Runs
To run faster, you need to train your body to move faster. Tempo runs build your ability to sustain a challenging pace, while intervals teach your legs and lungs to recover between bursts of effort.
Start with one tempo or interval session each week. Over time, these workouts help you maintain a faster pace for longer without feeling like you’re sprinting.
3. Embrace the Hills
Hill running is resistance training in disguise. It builds leg strength, power and mental grit.
“Hills build explosive strength and reinforce good form,” says Coach Anya. “They’re one of the best ways to develop speed without overloading your body.”
Find a hill that takes 30–60 seconds to climb at a strong effort. Run up with intent, jog or walk back down, and repeat four to six times. Check out of complete guide to hill training here.
4. Get the Right Shoes
Your shoes make a big difference to performance. Lighter shoes can improve speed, while cushioned or stable options protect your joints on longer runs.
Carbon-plated models can give you a boost on race day, but Coach Anya advises against using them all the time:
“They’re great for performance, but they don’t offer much stability. Save them for your key sessions and races.”
How to Run Longer
Building endurance takes patience and pacing. Here’s how to go further with confidence.
1. Gradually Increase Mileage
Follow the 10 percent rule: increase total weekly mileage by no more than about 10 percent to let your body adapt. Spread your miles evenly through the week instead of relying on one long run. Consistency beats volume spikes every time.
2. Slow Down to Go Far
It may sound counterintuitive, but slowing down helps you go the distance. Most endurance gains happen in easy, conversational-pace runs. Again, slow and steady wins out here.
Those Zone 2, conversational pace runs are fundamental to gradually increasing mileage and your aerobic base. That's where the magic happens.
“Running too hard, too often, just burns you out,” says Coach Anya. “The magic happens in the steady miles. They build your aerobic base so you can go faster later.”
3. Fuel and Hydrate
Eating and drinking well are key for longer runs. Have a balanced meal two to three hours beforehand and bring quick carbohydrates such as gels or chews for runs lasting more than an hour.
Stay hydrated throughout the day, not just before your workout. For longer routes, a small running backpack or handheld bottle can help you stay topped up.
4. Cross-Train and Strengthen
Cycling, swimming and especially strength training help build total-body fitness and prevent overuse injuries. Strong muscles support good form and help you handle more mileage comfortably.
For something low-impact but just as complimentary to training, try Runna’s mobility offering: yoga, Pilates, or stretch and stability via the Manage Plan section of the app.
Looking to build muscle to support all that running? Try one or two strength sessions per week using Runna’s in-app programs for runners. Just head to the Manage Plan section of the app to enable strength sessions on your preferred days, or simply try them as Instant Workouts when it’s most convenient for you.
Tips That Boost Both Speed and Endurance
Speed and endurance improve together when supported by the right habits.
Prioritize Rest and Recovery
Progress happens when you recover. Aim for quality sleep, stay hydrated and refuel after workouts. Use easy days for stretching, yoga or mobility work. Your muscles rebuild stronger during rest, not effort.
Build Consistency
You improve most when you run regularly. Follow a structured training plan that balances effort and recovery so you can progress safely without overtraining.
Strengthen Your Mindset
Every runner has days when motivation dips. That’s normal. Rely on routine instead of willpower and remind yourself why you started. The post-run endorphins are always worth it.
On the more challenging days, remember that a little bit of running is better than none. There are so many mental health benefits associated with exercise. Chances are your body and mind will thank you for a bit of movement—just be kind to yourself and put one foot in front of the other.
Accept Setbacks as Part of the Process
Soreness, fatigue, and busy weeks happen. Rest when you need to, return gradually and stay patient. Maybe you had a run that didn’t go your way, these days will happen. There are lessons to be learned from every run, good or bad, and progress isn’t linear.
“Running is a journey, not a straight line,” Coach Anya says. “Progress comes from patience, not perfection.”
The Bottom Line
Becoming a faster, stronger runner isn’t about pushing yourself to the limit every day. It’s about knowing when to push, when to rest and how to build gradually.
A personalized training plan takes the guesswork out of that process, helping you train at the right intensity and progress at a pace that suits you.
So whether you’re aiming to shave seconds off your mile or simply enjoy longer runs, our training plans can help you every step of the way. Lace up and let us know how you get on.