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You don't have to run the entire distance at the same speed, but adapt your speeds so your average increases. You can get an average pace of eight minutes a mile, for instance, by running the first mile in 7 1/2 minutes, the second one in 8 1/2 and the last one in eight minutes.
1 Wear racing shoes to race faster. 2  Research shows you'll run about 1-second-per-mile faster for every ounce that you shave off the weight of your running shoes. 3  If you go from a 12-ounce training shoe to a 8-ounce racer, that's 4 seconds per mile. 4  Or 12 seconds in a 5-K. 5  Or as much as 1 minute, 45 seconds in a marathon.