How can I get faster?

I am always getting asked the question "How can I get faster".  It's usually asked from the context of a runner looking to improve their 5k times.  When asked, my first response is to geek out with training theory and other scientific sounding stuff about mitochondrial development, lactate threshold, blah, blah, blah.  But runners are usually looking for a just a few quick tips that they can remember with having to read a book! 

So, sparing you the scientific mumbo-jumbo, here a few simple adjustments to your weekly routine that can make you a faster runner.

1. Slow Down!  What?  That sounds crazy!  Research has shown that if 80-85% of your training is done at a conversational pace you will see gains in your fitness.  Slowing down allows to you to run for a longer period of time, which will improve your fitness level.  Running slower also reduces the risk of running related injury.
   
2. Increase your total mileage.  For all the types of training you can do, increasing your total running mileage is by far the most proven method for improving fitness and getting faster.  20 miles will benefit you more than 10 miles. 40 miles will benefit you more than 30 miles, pretty simple concept. Once again, most of this mileage needs to be done at a conversational pace.  RULE OF THUMB - Never increase mileage by more than 10% a week/month
3. Run more often.  Runners who train consistently tend to increase their fitness at a greater rate than those who train sporadically, so running everyday has benefits.  Don’t train hard everyday, as mentioned before slow running has benefits, so turn those days off into short easy run days. I have days where I get out the door for an easy 10 minutes or a mile around the block.
4. Run less, take a break.  Wait a minute, you just said run more, run everyday??? Every 2-3 weeks you should take a few chill days, back your mileage off,  even take a couple of days off to let your body rest & catch up, then resume your normal training
5. Do a long run every 1-2 weeks.  The term long run is relative to whatever you are used to doing.  If you run 3 miles everyday, take one day a week to stretch your run to 3.5 or 4 miles (or add 5-10 minutes to the length of time). eventually you want to build up to 1-1.5 hours of non-stop easy-running, once every couple of weeks. 
6. Add variety to your runs.  Don’t go out and hammer 3 miles everyday.  As mentioned before, slow down, vary the distances.  Some days go long and slow, some days go short and fast.  Find new routes to run. Run with others.
7. Speed up!  Ok, I told you to slow down, now I am telling you to speed up, but not every day.  Once a week (or once every 2 weeks) add a day where you do run fast.  This could be a fast 20-30 minute tempo run, fartlek (look it up!), hill repeats, a race or sprints, all count for faster running.  Adding a little bit of fast running with your casual running will pay big dividends.
8. Start slow - regardless of the speed or distance of your run, you should always begin with 5-10 minutes of very very slow easy effort running to allow your body the opportunity to warm up

Try to incorporate one of these concepts into your training each week.  First get used to slowing down, then get used to running more, then everyday, etc.........  Be patient, don't overhaul your training all at once.  Do this and in 2-3 months you will see significant long lasting improvements in your running.