Increasing your running speed can be as easy as adding some short bursts of intensity to your workouts. After a warm-up, try a "fartlek" run (Swedish for speed play) in which you speed up for a specified time or until you reach a landmark, and then slow down to recover and then repeat the process before cooling down. Another option are mile repeats which are fast mile runs with rest in between. Mile repeats force you to work at the edge of your aerobic limit, giving you the endurance you need to run hard for longer periods of time.
A Answers (2)
Andrea Ingram , NASM Elite Trainer, Fitness, answered
National Academy of Sports Medicine answeredSpeed can be improved in two main ways, either by increasing stride rate, or by increasing stride length. By optimizing your muscle alignment and mechanics, you will be able to cover the greatest amount of distance in the least amount of time. A proper postural and transitional assessment to identify impaired movement patterns will allow for an individual to obtain his maximal velocity. Some specific drills for baseball and softball players that may be helpful in speed development include using the speed ladder, shuttle runs, resisted running, and the crossover to sprint drill.