 Five tips to make you a faster runner. Tip number one, increase your weekly mileage by 50%. So if your weekly mileage is 10 miles, gradually increase that to 15. If your weekly mileage is 40 miles, gradually increase that to 60 miles a week. Number two, do one long run every week consistently. Whatever a long run distance is for you, do it once a week every week. Number three, cut out the sugar. Eat a balanced diet of protein to build your muscles, of healthy fats and slow release carbohydrates for fuel. Number four, get more sleep. Your body uses your sleep time to rebuild using all that protein you've been eating. So give it time to do that. Number five, run interval sessions. An interval session is where you run fast for a short period and then you recover for a short period and then you do it again.