Pace improvement is a byproduct of consistent training, not something you chase directly in every session. The most effective approaches for runners at all levels are:

Run more easy kilometres. The single biggest driver of pace improvement for most recreational runners is increasing their weekly volume at easy effort. More aerobic kilometres means a stronger engine — your heart pumps more blood per beat, your muscles use oxygen more efficiently, and your body learns to burn fat more effectively at higher intensities. If you are running three times per week, adding a fourth easy session will improve your race pace faster than making three harder sessions harder.

Add one quality session per week. Once you have a consistent base, adding a weekly tempo run (20–40 minutes at threshold pace) or interval session (6–10 × 400m at 5K effort) introduces the speed stimulus that translates easy-run fitness into faster race times. More than two hard sessions per week is counterproductive for most recreational runners.

Improve your running cadence. Running with a higher cadence (steps per minute) reduces ground contact time, lowers injury risk, and often leads to a naturally faster pace at the same effort. Most recreational runners benefit from targeting 170–180 steps per minute. Our guide to running cadence explains how to measure and gradually increase yours.

Check your easy pace is actually easy. If your “easy” runs leave you tired, your easy pace is too fast. A useful test: you should be able to carry on a full conversation — not just gasp one-word answers — for the entire easy run. Slowing down on easy days often leads to faster race times because accumulated fatigue clears and quality sessions can be run at genuine quality effort. See our detailed guide on how to calculate pace for running for more on pacing by effort.