Up to this point, I’ve said it’s totally fine to move at your own pace—and I mean it. If walking helps you stay sane, feel good, and stay active, that’s a win. You don’t need to chase numbers if you’re already getting what you want out of your walks.
But if you’re the kind of person who hears “20-minute mile” and starts thinking, “What if I could hit 15… or even 13?”—then keep reading. I’ve got you.
Maybe you’re training for a charity event. Maybe you want to keep up with your dog. Or maybe you’re just curious how far you can go with a little extra push.
Whatever the reason, picking a pace goal gives you something solid to chase—and chasing goals is how progress happens.
Let’s dive into how to shave time off your mile without burning out or wrecking your knees.
1. Start With a Baseline
First things first—know where you’re at. If you haven’t already, time your current mile. Don’t guess. Use a phone app (Strava, MapMyWalk, even Google Fit or Apple Health will do the trick) or go old-school with a stopwatch. This number is your starting line.
Now set a goal. If you’re walking a 19-minute mile right now, don’t try to jump to 12 next week. That’s how injuries happen. Aim for something like: “15-minute mile by the end of the season,” or “drop 2 minutes by my next birthday.” Having a clear goal makes your training real—not just wishful thinking.
Keep logging your walks. Whether it’s pen and paper or an app, write it down. Seeing your pace drop from 19:30 to 18:45 to 17:10 over a few weeks? That’s fuel for the fire. I once coached a guy who shaved over three minutes off his average pace in 10 weeks just by staying consistent and tracking everything.
A smart Redditor once told a beginner: “Add just a block more each week.” That stuck with me. It’s the same with pace—try to cut just 10–15 seconds a week. Slow, steady, repeatable. That’s how you build lasting change, not just a fluke good day.
And please, test under the same conditions. If your baseline was on a flat sidewalk, don’t compare it to a mile on a hilly trail or treadmill at 5% incline. I’ve had clients panic about slower splits only to realize they’d switched to walking uphill or on softer terrain.
2. Fix Your Form to Walk Faster (Without Feeling Wrecked)
Walking might seem basic, but there’s technique to it—especially if you’re trying to get quicker without overworking your body.
- Posture: Chest up, shoulders relaxed, chin off your chest. Imagine a string pulling your head toward the sky. When your spine is stacked right, you breathe better, move smoother, and feel stronger. Slouching slows you down—I’ve seen it in real time during gait reviews.
- Arm Swing: Bend your elbows around 90 degrees and swing your arms forward and back—not across your body like you’re doing the cha-cha. Pump them like you mean it. The faster your arms go, the faster your legs follow. Don’t flail—tight, strong movements. Bonus: your arms get a mini workout too.
- Stride & Cadence: Most people think longer steps = faster pace. Nope. Overstriding can actually slow you down and jack up your joints. What works better? More steps per minute—aka cadence. Shorter, quicker steps are your friend. Aim for around 120–135 steps per minute to start. Push off strong with your toes and roll through the whole foot like you’re gliding. Think wheels, not anchors.
- Core Engagement: You might not think of abs during a walk, but a stable core keeps you aligned and smooth. Gently brace like someone’s about to poke your stomach—not sucking in, just solid. When I started focusing on my core during power walks, my pace got better and I felt less beat-up after.
- Hips & Glutes: Ever seen Olympic walkers do that funky hip motion? That’s not for show—they’re generating speed from their hips. You don’t need to wiggle like them, but do push off through your glutes. Think about driving your leg behind you, not reaching out front.
- Shoes: Ditch the flip-flops, dress shoes, or anything that feels like a brick. You don’t need a fancy “walking-specific” shoe—any comfy, cushioned running shoe will do. But make sure they’re not worn flat. Lightweight + good support = faster, smoother walk. In Bali, I’ll sometimes wear sandals for easy strolls, but when I’m walking with purpose, it’s running shoes all the way.
3. Train with Intervals (A.K.A. the Secret Weapon)
If you really want to bump up your pace, it’s time to mix in some intervals. That means flipping between fast and easy efforts during the same walk.
It’s not just a boredom-buster—it trains your body to handle more speed, builds endurance, and pushes your limits safely.
Here’s how to make intervals work:
- Speed Intervals: Warm up for 5–10 minutes. Then do 1–2 minutes of fast walking—almost a power jog—followed by 2–3 minutes of easy walking. Repeat that cycle a few times. Over time, increase the number or length of your fast segments. You can also use landmarks: “Walk fast to the lamppost, then recover to the corner.” Real-world intervals = more fun.
- Incline Intervals: Got hills nearby? Use them. Or crank up the incline on a treadmill. Walk up with short, punchy steps, arms pumping. Then recover on the way down or at flat. Hills build strength and get your heart pounding fast. Trust me, walking flat feels like floating after a few hill repeats.
- Stair or Terrain Work: Throw in stairs, grass, trails, sand—whatever forces your body to work differently. Even short stair bursts can fire up your lungs. I sometimes walk temple stairs during my route in Bali—it’s humbling, but it works. Different surfaces = more muscle engagement = better overall strength.
Intervals are like controlled chaos. You push just outside your comfort zone for a bit, then reel it back in. That’s how you stretch your limits.
Just don’t overdo it—2 to 3 interval sessions a week are plenty. Always warm up first, cool down after, and listen to your body.
4. Build Your Engine: Go Long to Get Fast
I get it—when you’re chasing a faster mile, the last thing that sounds helpful is walking longer. But here’s the thing: if you build endurance, that one-mile effort starts to feel like a warm-up instead of a workout. And that’s where the real speed gains come in.
Think of it like this—runners trying to PR in a 5K often train with longer runs, like 8–10Ks. Why? Because making the race distance feel short lets them hold a faster pace without falling apart.
Same principle here. If your current max is one mile, try extending just one walk per week. No need to go fast—just stretch it out.
- Start with two miles.
- Then build to three.
- Maybe four if you’re feeling spicy.
You’ll be training your legs, lungs, and brain to stay steady for longer.
Back when I was only doing 1-mile walks, a 15-minute mile felt like a grind. Then I added some weekend hikes—3, sometimes 4 miles, over an hour long. Pretty soon, that “tough” one-mile session became a cruise. My pace didn’t just improve—it felt easier.
So here’s a simple challenge: pick one day a week and make it your long walk day. Head to a park, a beach, or just loop the neighborhood. Don’t stress about speed—just move. Give your body time on feet.
And trust me, it’ll pay off later when you kick up the pace.
Question for you: What’s the longest you’ve ever walked without stopping? Could you go farther next week?
5. Learn to Feel the Effort (And Track It If You Want)
Let’s talk intensity. If you want to get faster, you’ll need to push the pace sometimes. But not every day—and not blindly.
The easiest way to check your effort is the talk test. At a chill pace, you should be able to chat in full sentences. Push it a bit, and maybe you’re down to a few words between breaths. That’s your “getting serious” zone. That’s where the magic starts.
If you’re a data geek (like me sometimes), you can also track heart rate. For most folks, moderate effort hits around 50–70% of max heart rate. Push into 70–85% and now you’re flirting with the redline—that’s your fast-walk zone.
For someone in their 20s, that’s maybe 120–130 bpm. If you’re older, adjust down a bit.
The goal? Mix it up. Most of your walks should feel sustainable—but sprinkle in harder efforts. Over time, your “easy” pace will speed up naturally. That’s progress.
But don’t be a hero. Trying to jump from couch mode to 12-minute miles in one week is a one-way ticket to sore shins and frustration.
Pace your improvements.
Here’s a Sample 6-Week Build That Works
- Week 1: Get your baseline mile time. Walk 3–4 days at an easy/moderate pace, 20–30 min each.
- Week 2: Add one fast interval session (like 5 x 1-min brisk pace) to your week.
- Week 3: Make one walk longer (1.5–2 miles). Keep one interval session. Rest easy on other days.
- Week 4: Retest your timed mile. Feel the difference.
- Week 5–6: Keep two “push” days (interval or tempo) per week. Add distance on the weekends. Stay consistent.
(Note: “Tempo” means a solid pace that feels tough but doable—like walking a whole mile at 16:00 if your best is 17:30. That “comfortably hard” zone.)
If something hurts—not just sore, but hurts—back off. Listen to your body. I’ve seen too many walkers push too hard too soon.
It’s okay to rest. It’s okay to slow down. What matters is that you come back ready to fight another day.
How are you pacing your walks lately? Are you finding your “brisk” gear yet?
6. Get Stronger, Walk Faster
Want to boost your walking speed without walking more? Train the muscles that power your stride.
Glutes. Quads. Hamstrings. Calves. Core. These are your engines. And the good news? You don’t need a fancy gym membership to fire them up.
I’m talking bodyweight basics—squats, lunges, calf raises, planks.
When I started adding strength training—especially hip bridges and bodyweight squats—I noticed my pace got smoother, stronger, more automatic. My glutes finally started pulling their weight (pun intended).
Flexibility matters too. Tight calves? You’ll feel it in every step. Choppy strides and sore feet are usually a sign you need some stretching.
After your walks, try a few simple stretches:
- Calf stretch (against the wall)
- Hamstring reach (gently!)
- Quad stretch (heel to butt)
Foam rolling helps too if you’re tight like me. Or go full zen with a weekly yoga or Pilates session. I’ve had clients in their 60s tell me yoga gave them better posture and better pace. Believe it.
Quick challenge: Can you add one strength session this week? Just 15 minutes can do wonders.
7. Keep It Fun—Or You Won’t Keep Going
Let’s be honest—progress gets old fast if it feels like punishment. So here’s my coaching advice: make this journey enjoyable. Keep it spicy. Make it personal.
Walk new routes. Blast your favorite playlist. Find a podcast that makes you laugh or think. I’ve got a “get moving” mix I throw on when I want to subconsciously walk faster. Works every time.
Even better? Walk with someone just a little faster than you. You’ll rise to their pace without even realizing it. Or use a walking app—some of them turn your route into a virtual race, or a zombie escape game (seriously).
Feeling brave? Sign up for a local 5K walk. Having something on the calendar adds fire. One of my clients swore she could never break 16:00/mile… then walked a community 5K at a 14:30 pace just because the energy was so contagious.
Don’t forget to celebrate the wins. New PR? Treat yourself to something—new socks, your favorite snack, a quiet moment to smile about it.
Hit a goal? Brag to your friends. You earned it.
And here’s the kicker: once you start improving, it’s easy to get obsessed. Faster, faster, faster. That’s great—but also take time to slow down and just walk. No pressure. No goals. Just you, the road, and some fresh air.
So—what’s your next goal? And how will you make it fun?