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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.
To Increase Your Speed. 1  Incorporate tempo runs: If you want to run faster, you must practice running at a faster pace. 2  Tempo work involves running slightly faster than your normal, comfortable pace for a steady period of time. 3  After warming up, set your desired pace on the treadmill and run.