Welcome to your Four Weeks to Faster Running Plan!
Whether you’re chasing a new PB, aiming to feel stronger on your runs, or simply want to inject some pace into your training, this plan will help you move with more confidence and purpose.
It’s designed to build gradually, blending endurance, strength, and speed so you can develop efficient running form and sustainable speed—not just a quick burst of effort.
What It Takes to Pick Up the Pace
Running faster isn’t about one magic workout. It’s about combining the right elements—base fitness, variety, strength, and consistency—and layering them in the right order.
Your plan includes:
- Structured Running sessions with RPE and Heart Rate targets
- Sessions can be used with Garmin, Polar, Coros watches etc
- Strength, Mobility, Stability and Flexibility workouts to help avoid injuries
- Four varied runs, two days of strength training, and one rest day per week
- Email access to your coach
This plan is for runners who want a boost to run faster in just 4 weeks.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching please get in touch.
Karen has a postgraduate MSc in Sport Performance Coaching.
Karen is an 8020 Endurance and IRONMAN® Certified Coach and a British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK. Karen is also a Qualified Personal Trainer.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and next running event!
Read what other Athletes a saying about my plans
My Website Link
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.