Things You'll Need:
- Treadmill
- A good pair of running shoes
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Step 1
Increase the speed throughout your run. Because the increments on a treadmill are so small, increasing them by .1 MPH throughout the run is a way to increase your speed without really feeling it. You set a time a little shorter than your normal pace. For example, if you normally run for 20 minutes at one pace, expect this workout to take 15. Your goal is to increase your pace by .1 MPH five times throughout the run. So if you are running for 1 minute, you'd increase your speed once every three minutes. By the time you're done running, you'll be going half a mile an hour faster than you normally do. Once you do this with relative ease, start adding an extra minute onto the end of your run at the same pace. After you're comfortable with that, add another minute, and another until you're back up to 20 minutes. After you've reached that point, you can begin to increase your starting speed..
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Step 2
Full sprint at the end of your run. A full sprint at the end of your run is a good way to increase both longevity and pace. At the end of your run, increase the speed by anywhere from one to two miles per hour for a full sprint. Depending on your ability, the sprint will last anywhere from 40 seconds to two minutes. Running that hard when you're already tired is a great way to increase both stamina and agility.
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Step 3
Start over: It takes a long time to increase the time that you run. Some people start as low as seven or eight minutes. It can take months even years to get up to 20 or 30 minutes from that point. You may feel like it's counter-productive to start back at seven or eight minutes, but in order to achieve your target speed, you're going to have to. Run your whole workout at the speed you aspire to. You'll have to start over, and wont be able to run as long as you used to, but you'll work your way back up to 20 or 30 minutes faster than you did the first time.
