# How to Build Speed: The Science Behind Running Faster Training Methods
Runner's World released guidance on tempo training designed to help runners increase their race pace. The guide focuses on structured methods proven to improve running speed through targeted workouts.
Tempo running stands as one of the most effective speed-building tools available to runners. This training method involves sustained runs at a "comfortably hard" effort, typically around 85-90% of maximum heart rate. During tempo workouts, runners maintain a pace they could theoretically hold for about 20-30 minutes. The effort feels challenging but sustainable, distinguishing it from all-out sprinting or easy base-building runs.
The physiological benefit centers on lactate threshold development. When runners train at tempo pace, they teach their bodies to clear lactate more efficiently and sustain higher speeds before fatigue sets in. This adaptation allows runners to hold faster paces during races without hitting the wall prematurely. Research consistently shows that runners who incorporate tempo work improve their aerobic capacity and running economy, the efficiency with which their bodies use oxygen.
**Building a Speed Training Plan**
Effective speed development requires progressive overload. Runners should start with shorter tempo segments, around 15-20 minutes, and gradually extend duration as fitness improves. A typical week might include one dedicated tempo session, complemented by easy recovery runs and one longer endurance run. This structure prevents overtraining while maximizing adaptation.
The guide emphasizes the importance of individual baseline assessment. A runner's tempo pace depends on current fitness level and recent race performances. New runners to speed work should begin conservatively, around 10-15 seconds slower than goal race pace, then gradually intensify.
**Complementary Speed Methods**
Tempo running pairs effectively with interval training. High-intensity interval training (HIIT) develops leg power and increases VO2 max through repeated efforts at near-maximum intensity with recovery periods between sets. Fartlek training, a Swedish method meaning "speed play," blends steady running with unstructured speed surges, offering variety and preventing mental staleness.
Progression runs build speed naturally by starting easy and finishing faster, teaching the body to accelerate when fatigued. Hill repeats strengthen leg muscles and improve running power while reducing impact stress compared to flat-ground sprints.
**Recovery Matters**
Speed development demands adequate recovery between intense efforts. Runners should space hard workouts with at least one full easy day in between. Sleep quality, nutrition timing, and hydration all influence how effectively the body adapts to speed training stimulus. Neglecting recovery undermines performance gains and increases injury risk.
Runners new to speed training often make the mistake of running too fast on easy days and not fast enough on hard days. Maintaining clear separation between effort levels allows the nervous system to fully recover and prepare for the next intensity block.
Most runners see noticeable speed improvements within 6-8 weeks of consistent tempo training. However, long-term progress requires periodization, rotating between speed-building phases and maintenance phases to prevent plateaus and burnout. Starting with a single weekly tempo session, then potentially adding interval work once adapted, creates a sustainable path to faster racing.