If you're fairly new to running, you may have just one pace that you stick with for every run, regardless of the distance. It's normal to feel a little nervous to push yourself to the point where you start to feel a little uncomfortable. But adding some speed to some of your runs can have a lot of benefits, from increasing your calorie burn to improved running motivation.
To experiment with running faster, try doing a random interval workout (also called a fartlek run). Pick a landmark in the distance, such as a tree or a stop sign, and pick up the pace until you get to it. Don't be afraid to let your breathing get a little out of control. After you recover for a minute or two, choose another landmark and speed up again.
Once you feel you're ready for a more structured speed workout, try one of these:
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