[This short guide to running faster was written 2015/04/23.
While my specific approach has evolved considerably since then, I’m still proud of this and stand by it. Enjoy!
– Coach Dunte, 2022]

Don’t think of these as steps in a process – think of them as parts in an assembly.

You can’t “move” from “1” to “2” to “3” and magically become fast.

You have to integrate “1” and “2” and “3” and iterate the entire process to become fast.

1A. Lift to get stronger.

Pick 3 difficult exercises (deadlifts, pushups, kettlebell swings). Do as many reps as you can. Add weight until you can only do exactly 8. Then do 3 sets of 5. Next session, do 4 sets of 5. Next session after that, 5 sets of 5. Then add weight and repeat until strong.

1B. Learn basic acceleration technique. (See #2.)

Tall posture. Head up. Run on the balls of your feet. Drive your arms aggressively.

1C. Learn basic striding technique. (See #3.)

Tall posture. Chin down. Knees up. Pump your arms smoothly.

2. Hill sprints.

Find a hill 20-40 meters long, 15-20% grade. Accelerate up hard, walk down, rest 2 minutes.

Repeat for 4 reps. Next session, 6 reps. Next session after that, 8 reps.

3. Strides.

Find 60 meters of grass. Build up from a jog to 90% effort and stride smoothly, walk back, rest 4 minutes.

Repeat for 2 reps. Next session, 3 reps. Next session after that, 5 reps.

4. Programming – the Secret Sauce

• Lift and run hills Monday
• Practice Tuesday
• Rest Wednesday
• Run strides and practice Thursday
• Do something easy Friday
• Play Saturday
• Rest Sunday
  
• Every week, try to put more weight on the bar when lifting, try to be more aggressive on the hill, try to be smoother in your strides, and be more precise practicing your sport.
• Every 7th week, no lifting, no hills, and no strides. On the 8th week, test & begin again.