Speed is dictated by three factors: endurance, cardiovascular fitness and efficiency. By focusing on improving these three aspects of fitness when you hit the gym, you'll soon shave minutes off your time.

If you run at your usual pace for 30 minutes or so, you're bound to get faster, right? Not necessarily.

Increase your endurance by adding 10-15% to your workout time. To increase your speed, you need to challenge your body and build up your cardiovascular fitness. When you load your system a little beyond your comfort level, your body will adapt.

Mix it up a little
Adding intervals of walking to your run may sound like slacking off, but it can result in a workout that's more challenging - and you'll improve your speed and fitness in the process. Here's how it works:

Let's say your current steady speed is 5 miles per hour. Run three miles and you may feel exhausted, but you're no faster than when you started. And it's pretty boring, too.

Intervals allow your body time to recover, and your "fast" running lasts only one minute to start with. Try increasing your speed or duration every few intervals. For just one minute, you may be able to maintain 7 miles per hour. With a few minutes to recover (you can walk), it's more than doable -and after a few of these fast/slow cycles, your usual 5 miles per hour will feel positively leisurely.

Keeping track of your intervals holds treadmill boredom at bay, and you'll boost your cardio fitness - and your speed.

Also, try "jog/run" intervals. After warming up, start by jogging your normal pace for 4½ minutes, then running slightly faster than usual for 30 seconds. Each week, increase the time you run fast by 30 seconds more and while decreasing the time at your usual pace by the same amount. Soon your entire run will be faster.

Improve your technique
Your speed is determined by the length of your stride, not by your rhythm. If you want to get your body working optimally, aim for 90 strides per minute. Biomechanically, it's been found to be the most efficient rate for runners of any ability and pace. One stride means both feet have landed once - so count only when either your right or your left foot hits the ground. The same pace is ideal for biking. One time around the pedal crank with your foot equals one revolution, and cyclists aim for 90 revolutions per minute and vary their speed by changing gears.

Intervals become a cinch if your mind's occupied in counting from one to 90 - even when you pick up the pace a little. And running occasional faster intervals helps to override the speed limit your mind subconsciously sets as you fall into your usual pace for your daily jog.

It's important to maintain good running form at all times. Only run fast as long as you can run well. If you can't run without holding on to the treadmill, you're going too fast. You lose form if you run to exhaustion, and risk injury.

Another way to challenge your body and build speed on the treadmill is to vary the incline level. A one to two percent setting is equivalent to running on flat ground. When you run outside, maintain the 90 strides per minute rhythm and vary your stride length to adapt to changes in terrain.

Whether on the treadmill or outside, you'll run faster if you move efficiently:

Maintain a neutral head position, with shoulders relaxed.

Keep your body tall and straight, without crouching.

Keep your arms swinging straight ahead and back, not moving from side to side.

Don't overstride: Make sure your feet land directly beneath you. If your foot lands ahead of you it acts as a brake, decreasing your efficiency.

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