How to Overcome Running Plateaus: Why You’re Not Getting Faster
Stuck at the Same Pace? Here’s How to Break Through
You train consistently, put in the effort, and yet… your pace hasn’t improved in months. It’s frustrating when you feel like you’re doing everything right but still not seeing progress. The good news? You don’t need to train harder—you need to train smarter.
Let’s break down exactly why you’re not getting faster and the proven strategies to smash through your running plateau.
Common Mistakes Keeping You Stuck
If your running pace isn’t improving, one (or more) of these training mistakes could be the culprit:
❌ Every run is the same pace
Running at a steady, comfortable pace all the time won’t improve speed or endurance.
Fix: Introduce varied intensity—speed work, strides, tempo runs, and easy recovery days.
❌ Skipping strength training
Weak glutes, hamstrings, and core slow you down and increase fatigue.
Fix: Strength train twice a week focusing on explosive, power-based exercises.
❌ Not recovering properly
Overtraining can stall progress—your body needs time to adapt.
Fix: Prioritise sleep, hydration, and structured rest days to prevent burnout.
❌ No progressive overload in training
If you keep doing the same thing, your body won’t build speed or endurance.
Fix: Gradually increase mileage, intensity, or strength training load for continued improvement.
How to Actually Get Faster
If you want to break through a running plateau, you don’t need to train more—you need to train better.
✅ Strides After Easy Runs
A simple way to introduce speed without injury risk.
How: At the end of an easy run, do 4-6 x 20-second strides (fast but controlled effort), with a 40-second walk between each.
✅ Tempo Runs to Boost Endurance
Builds stamina & helps maintain race pace for longer.
How: Start with 10 minutes at a comfortably hard pace, and build up to 30 minutes over 6 weeks.
✅ Interval Workouts for Race-Specific Speed
Develops fast-twitch muscle fibres & improves running efficiency.
How:
6 x 400m at 5K pace (200m jog recovery).
4 x 800m at 10K pace (400m jog recovery).
3 x 1-mile repeats at half-marathon pace (2-minute jog recovery).
Strength Training for Female Runners
Strength training isn’t optional if you want to run faster, stronger, and injury-free.
Key Strength Movements for Runners:
💪 Squats & Deadlifts → Builds leg & glute power for stronger strides.
💪 Step-Ups & Lunges → Improves single-leg strength & stability.
💪 Plyometrics (Box Jumps, Skater Jumps) → Develops explosive power for better acceleration.
📌 How Often?
2x per week (30-40 mins)—enough to build strength without overtraining.
Fuelling & Recovery: The Missing Piece
Even the best training plan won’t work if your nutrition and recovery are off.
More Carbs for Better Performance
Carbs fuel high-intensity running—aim for 3-5g per kg of body weight on training days.
Prioritise Sleep for Recovery
Aim for 7-9 hours per night to allow muscles to recover.
Hydration Matters
Even 2% dehydration reduces performance—electrolytes help maintain fluid balance & endurance.
When to Change Your Plan vs. When to Trust the Process
Change your plan if:
✔ You’re constantly fatigued, injured, or making zero progress.
✔ Your training is lacking structure or variety.
✔ You’ve been stuck for 3+ months with no improvement.
Trust the process if:
✔ You’re following a structured progressive plan.
✔ You’ve been training for less than 6-8 weeks—speed gains take time.
✔ You feel strong & enjoy your training (even if pace changes are slow).
Real Talk: You CAN Break Through Your Plateau
Take Amy, for example:
She was stuck at the same 10K pace for 6 months.
After adding tempo runs + strength training, she dropped 2 minutes off her time in 8 weeks.
The takeaway? You don’t need to run more—you need to train smarter.
Your Quick “Break Your Running Plateau” Checklist
✅ Are you varying your training pace?
✅ Are you strength training twice a week?
✅ Are you fuelling properly for performance & recovery?
✅ Are you allowing 6-8 weeks for progress before changing your plan?
If you answered “NO” to any of these… it’s time to adjust your training!
Ready to Get Faster Without Overtraining?
At Pretty Strong Coaching, we help female runners break through plateaus with a hybrid approach—balancing structured running, strength, and recovery to maximise results. Want a plan that fits your life & goals?
RELATED POSTS
