“Fast running isn't forced. You have to relax and let the run come out of you.” – Desiree Linden

Whether you're chasing a 5K PR, aiming to crush the run portion of a HYROX, or just want to feel faster on your local trail, running speed is more than just “going hard.” It’s a strategic combination of smart training, proper recovery, and strength work—especially for the hamstrings.

Let’s break down how to train smarter to get faster, without frying your nervous system.

🏃‍♂️ What Actually Improves Running Speed?

Speed isn’t just about effort. It’s about:

• Running economy (how efficiently you move)

• Lactate threshold (how long you can hold a fast pace)

• Neuromuscular coordination (how well your brain tells your muscles to fire)

• Muscular power (especially from your glutes, hamstrings, and calves)

Speed work, when done right, improves all of the above.

🔥 1. Tempo Runs

What it is: Sustained efforts at a “comfortably hard” pace—roughly 75-85% of your max effort or a pace you could hold for 45-60 minutes.

How it helps: Improves your lactate threshold so you can run faster without redlining.

Example Workout:

• 20-30 minutes at tempo pace after a 10-minute warm-up jog

How often: 1x per week

🚀 2. Threshold Intervals

What it is: Repeats at or just below threshold pace, with short rest in between.

How it helps: Boosts your ability to buffer fatigue while maintaining form under pressure.

Example Workout:

• 4 x 6 minutes @ threshold pace with 1-minute jog between sets

How often: Every 1–2 weeks (alternate with tempo runs)

🏔 3. Hill Sprints

What it is: Short, steep bursts (8–20 seconds) up a hill at near-max intensity.

How it helps: Builds explosive power, running form, and hamstring strength without the pounding of flat sprints.

Example Workout:

• 6–8 x 12-second hill sprints with full walk-down recovery

How often: 1x per week (can be done after an easy run)

🧠 4. Strides + Drills

What it is: Controlled, fast running for 15–20 seconds at 90–95% effort.

How it helps: Improves neuromuscular coordination and smooths out your form.

Example Workout:

• After an easy run, do 4–6 x 20-second strides with 1-minute walk/jog between each

How often: 2x per week (after easy runs or before long runs)

🧩 Putting It Together: Weekly Speed Work

Here’s a sample speed structure for an intermediate runner:

Day Workout Type

1. Mon: Easy run or rest

2. Tue: Threshold intervals

3. Wed: Easy run + strides

4. Thu: Strength training or cross-train

5. Fri: Tempo run or hill sprints

6. Sat: Long run (optional strides at end)

7. Sun: Rest or active recovery

Tip: Don’t do more than 2 hard running workouts per week unless you’re very well-conditioned.

🦵 Supporting Speed with Hamstring Strength

Stronger hamstrings = more force into the ground = more speed. They also help prevent late-race fatigue and injury.

💪 Try These 3 Hamstring Builders:

1. Nordic Hamstring Curls

   • Regressed: Use a resistance band or partner

   • Builds eccentric strength to resist overstriding

2. Single-Leg RDLs (Romanian Deadlifts)

   • Improve balance, posterior chain strength, and running symmetry

3. Hamstring Bridges on Sliders

   • Great for targeting both ends of the hamstring in a running-specific position

✅ Final Thoughts

Speed comes from consistency, patience, and precision. Sprinkle in quality speed work, strengthen your hamstrings, and give your body time to adapt. You’ll be surprised how much faster you feel in just 6–8 weeks.

🏁 Want to build your speed plan?

Let me help. I create custom speed programs for hybrid athletes, obstacle course racers, and runners who want to move faster and get out of pain—without burning out. And hamstring strains are a great way to have a set back in speed work.

📩 DM me on Instagram @thehybridathlete_dpt or apply for coaching today.