Improving running pace is one of the most common goals among runners, whether they are aiming for a personal best or simply want to feel stronger and more efficient on race day. With participation in mass events such as the Edinburgh Marathon Festival continuing to rise, runners are increasingly seeking evidence-based strategies to help them run faster without increasing injury risk.
Contrary to popular belief, improving pace is not just about running harder or adding more mileage. Coaches and sports scientists consistently emphasise that sustainable speed gains come from a combination of smart training, strength development, recovery, and data-driven decision-making.
This article explores proven techniques backed by coaches and performance data that can help runners of all levels improve their pace in a structured, sustainable way.
1. Build a Strong Aerobic Base First
One of the most fundamental principles of improving running pace is developing a strong aerobic base. Many runners make the mistake of focusing too early on speed sessions without first building endurance. Coaches working with runners preparing for events like Run Bournemouth often prioritise easy mileage before introducing intensity.
Aerobic base training improves the body’s ability to deliver oxygen to working muscles, increases mitochondrial density, and enhances fat utilisation. These adaptations allow runners to sustain faster paces with less effort over time.
Data from endurance research consistently shows that runners who spend the majority of their weekly mileage at an easy conversational pace tend to improve faster than those who train hard too often. A common guideline is the 80/20 approach, where around 80 percent of running is easy and 20 percent is moderate to hard.
2. Use Interval Training Strategically
Interval training is one of the most effective tools for improving pace, but it must be used appropriately. Short, controlled bursts of faster running followed by recovery periods help improve VO₂ max and neuromuscular coordination. Runners targeting visually iconic events such as Supernova Kelpies often benefit from interval sessions that improve speed while keeping total volume manageable.
Coaches recommend starting with intervals such as 400m or 600m repeats at a pace slightly faster than race pace, with adequate recovery. As fitness improves, interval length can increase while recovery decreases.
Data from GPS watches and heart rate monitors can help ensure intervals are run at the correct intensity. Consistently running intervals too fast often leads to fatigue rather than performance gains, while controlled pacing supports long-term improvement.
3. Improve Running Economy
Running economy refers to how efficiently you use oxygen at a given pace. Two runners with the same aerobic capacity can perform very differently based on economy alone. Improving efficiency is particularly important for longer events such as Supernova Forth Road Bridge, where maintaining pace over time is key.
Strength training plays a major role in improving running economy. Exercises that target the glutes, calves, and core improve force production and reduce energy waste. Plyometric exercises, when introduced gradually, can further enhance elastic energy return.
From a data perspective, small improvements in economy can translate into significant time gains. Studies show that even a 2–4 percent improvement in running economy can lead to noticeable pace improvements without increasing cardiovascular strain.
4. Incorporate Tempo Runs Correctly
Tempo runs are sustained efforts at a “comfortably hard” pace and are widely used by coaches to improve lactate threshold. This allows runners to hold faster paces for longer before fatigue sets in. Runners training for competitive road races such as the Men’s 10K often see major benefits from consistent tempo work.
A typical tempo run might involve 20 to 30 minutes at a pace you could sustain for roughly one hour of racing. This intensity improves the body’s ability to clear lactate and tolerate discomfort.
Using pace data rather than perceived effort alone can help runners stay within the optimal tempo zone. Over time, this pace will naturally improve, signalling a meaningful increase in fitness.
5. Strength Training Is Non-Negotiable
Modern coaching consensus is clear: strength training is essential for improving running pace. Runners preparing for fast events like the Women’s 10K often see plateaued progress when strength work is neglected.
Strength training improves force production, running economy, and injury resilience. Key areas include the glutes, hamstrings, calves, and core. Exercises such as squats, lunges, deadlifts, and calf raises form the foundation of effective programmes.
Data from injury surveillance studies also shows that runners who strength train regularly experience fewer interruptions in training, allowing for greater long-term consistency, which is one of the strongest predictors of improved pace.
6. Increase Cadence and Reduce Overstriding
Running cadence, or step rate, plays a significant role in pace and efficiency. Many runners unknowingly overstride, which increases braking forces and slows forward momentum. Coaches working with athletes training for longer challenges like the Kilomathon often focus on cadence improvements to enhance efficiency.
A slightly higher cadence can reduce ground contact time and lower injury risk. Most runners benefit from small adjustments of 5–10 percent rather than drastic changes.
GPS watches and running apps provide cadence data that allows runners to track progress objectively. Improved cadence often leads to smoother, faster running without additional effort.
7. Use Data to Guide Progress, Not Ego
One of the biggest advantages modern runners have is access to data. Pace, heart rate, cadence, and training load metrics can provide valuable insight when used correctly. Runners targeting events such as the Scottish 10K can use this data to fine-tune training and avoid common mistakes.
However, coaches caution against chasing numbers at the expense of consistency. Training data should inform decisions, not dictate every run. Trends over time are far more meaningful than single-session metrics.
Using data to identify when pace improves at the same heart rate is one of the clearest indicators of progress. This approach ensures improvements are sustainable and not driven by overtraining.
8. Prioritise Recovery to Unlock Speed Gains
Improving pace does not happen during hard sessions—it happens during recovery. Sleep, nutrition, and rest days are critical components of performance improvement. Runners training for demanding distances such as the Scottish Half Marathon often underestimate how much recovery influences pace gains.
Data shows that inadequate sleep negatively affects reaction time, muscle repair, and aerobic performance. Consistently sleeping fewer than seven hours per night can stall progress despite good training.
Active recovery runs, mobility work, and scheduled rest days allow adaptations to occur. Coaches frequently note that runners who recover well often improve pace faster than those who simply train harder.
9. Fuel Properly for Faster Running
Nutrition plays a direct role in pace improvement, particularly during higher-intensity training phases. Runners preparing for marquee events like the Edinburgh Marathon Festival often struggle with pace late in training due to under-fuelling.
Carbohydrates are the primary fuel for faster running. Training sessions performed with insufficient energy availability often lead to reduced output and slower adaptations. Protein intake is also essential for muscle repair and strength development.
Using training data to correlate pace drops with poor fuelling habits can help runners identify issues early. Consistent fuelling supports both training quality and recovery.
10. Be Patient and Think Long Term
Perhaps the most important lesson from coaches and performance data alike is that improving running pace takes time. Short-term gains are possible, but lasting improvement comes from consistent training over months and years. Runners preparing for events like Run Bournemouth or the Scottish 10K often see the biggest breakthroughs when they commit to long-term development rather than quick fixes.
Avoiding excessive race-day comparisons and focusing on personal progress allows runners to stay motivated and injury-free. Data consistently shows that runners who maintain steady training with minimal interruptions outperform those with repeated stop-start cycles.
Patience, consistency, and smart planning remain the most reliable tools for sustainable pace improvement.
Conclusion: Faster Running Through Smarter Training
Improving your running pace is not about doing more—it is about doing things better. By building a strong aerobic base, incorporating structured speed work, using data intelligently, and prioritising recovery, runners can unlock meaningful performance gains.
Whether you are training for the Men’s 10K, Women’s 10K, Kilomathon, or longer challenges such as the Scottish Half Marathon or Edinburgh Marathon Festival, applying these coach-backed techniques will help you run faster, stronger, and with greater confidence.
Smart training, backed by data and consistency, is the foundation of lasting speed.