Run consistently 3–5 times per week
Include interval training
Add tempo runs
Do sprint workouts
Increase weekly mileage gradually
Strength train legs and core
Improve running form
Shorten ground contact time
Increase cadence
Warm up before fast runs
Cool down after workouts
Do mobility and flexibility work
Rest and recover properly
Sleep enough each night
Maintain a healthy body weight
Eat enough carbohydrates and protein
Stay hydrated
Use proper running shoes
Practice hill workouts
Track progress and adjust training
Avoid increasing intensity too quickly