When my fingers hurt after too much time on the keyboard I - Relax. Stop smashing the keys and just press lightly on the keys. If it is really painful take a break and do something else for a little while.

My tip to improve your typing speed is - When you first start don't go hard out try start slow then go faster and faster. Then try to stay focus at all times an try not to get distracted but if you can type with out looking then it is ok. Also when you get sore hands after typing a lot don't stop carry on so you can get the hang of it. Type smoothly not aggressively and then your speed will improve. Look at the four first words or three so then you don't have to keep looking what to type. If you come to a hard letter don't stress cause your WPM and accuracy is going to go down do It slow then pick up the paste again you will be fine. If you are a starter it is ok to get heaps wrong on the first couple of round but then you will get the hang of it then you will be able to type fast.