Let’s talk about speed—not from a lab or a textbook, but from experience earned while training for road and trail races for the last 15 years.
Most runners I know have, at some point, asked themselves: "How can I run faster?".
And most of us already know the basics; intervals, tempo runs, strength work, and good form. But there’s a deeper question beneath all of it: why do some runners actually get faster... while others plateau for years, doing all the same things?
There really aren't any secrets or shortcuts. It's about how we show up to the process, what we pay attention to, and how we train with intent instead of just logging miles - otherwise known as junk miles.
Here’s what I’ve learned about getting faster—not just the “how,” but the “why it matters,” and how to approach it like someone who’s in this for more than just stats on a watch.
You get to read this article because you're a paying member of Alastair Running - I hope you enjoy it, and as ever—thank you for supporting my work, it means the world! -Alastair
Speed starts when you focus in on your goal to actually want to run faster
You can’t brute force your way into running faster forever.
Trust me, I tried that when I first started running - thinking I was Usain Bolt, Mo Farah, and Kilian Jornet all rolled into one. 😆
At some point, you need to stop pushing harder and start thinking about how you should be running smarter.
The foundation of this, is good running form.
Sure it's not sexy, and you were probably hoping for me to kick off with a 'silver bullet' of sorts, but it matters.
Poor biomechanics will cap your speed, or worse, lead to injury. But small tweaks like improving your posture, increasing your cadence, breathing efficiently, and relaxing your arms, can unlock huge efficiency gains.
You start moving gliding through the air, with more speed, and less resistance.
💡 Ask yourself: “Am I really running with purpose, or just surviving each run?”
Intervals hurt but they teach your body how to operate at a higher intensity
If there’s one session that teaches your body how to go faster, it’s intervals. They’re short, intense, and—let’s be honest—uncomfortable.
But that’s the point, and there's absolutely no way you can run 5km at a much higher speed, until you can run 1km at that speed.
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