Increase running speed

I don't run very much. I never was all that good at it. Lately, though, I have found the need to improve that ability, specifically my endurance at speed. I can slowly jog a mile, sure, but haulin'-ass-away-from-an-amgry-man-with-a-knife-speeds don't last much longer than thirty yards, if that. I'd like to improve my overall speed if possible, and especially increase the distance that I can cover flat-out before I keel over. I'm not going to be running a marathon anytime soon, but I'd like to be able to get farther than average, as fast as possible, on demand. Any tips for training or proper form? I live at roughly 5400 feet, but I'm just a short drive away from 14,000-foot peaks. I would also like to improve my off-the-line times--in other words, acceleration. If I were to need to run between ten and twenty-five yards, I can do that at my top speed as is, but that speed is not as fast as it could be. I'm generally not even up to full speed until eight or ten yards past the line. Suggestions?

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Run more. I've taken it up recently...doing my fourth 5k this weekend. Eat well and exercise...that's really all there is to it.

Well, you could put springs on all your shoes.
Rishnai (author)  Weissensteinburg9 years ago
"Run more." I kinda figured that, but I'm looking for tips on how to do it in such a way that I'll get as much benefit as possible, especially over a short timespan. Thanks though.
For optimal benefit, push yourself harder. It sounds simple...because it is. The more you work, the more you improve.
http://www.essortment.com/all/running_tups.htm

Those are some specific exercises for speed.
This is the end of the page ! down go please past the point of no return!
Kiteman9 years ago
How about following a proper training schedule, like this one.

Many years ago, when marathons and half-marathons started getting popular, my father and I started following the training programme for the first Great North Run. We didn't run the race, we just wanted to get fit.

We ended up being able to do 8-minute miles cross-country.

However, when I found myself running a cross-country half marathon on my eighteenth birthday, I decided enough was enough, and I've barely run since - my cross-country miles are now about 20 minutes' stroll.
man your every where!
my times are about 15 minutes for 2 mile. not terrible fast but decent. a way to improve your run speed is to alternate sprinting and speed walking. we do something at work where its 60/120, you sprint as hard as your little legs will carry you for 1 minute and speed walk the other two. also to build up stamina is to run run run, i normally run about 2 1/2 or so miles every morning (not by choice) another thing, if you got a person who runs a bit faster than you then run with them and try to stick up with them. also hydration is the key, dont expect to run your best if you been out drinking the night before. grab you some water and gatorade and sip on that the night before. i known people who have gotten IVs the night before a big run.
Rishnai (author)  thematthatter9 years ago
You run twice as fast as I do, 15 minutes in the mile is my record! I like your 60/120 method. I'll get on that right away. My current method of pushing myself to run just a bit faster is to chase after a friend on a dirtbike as he goes around my yard trying to go as slow as he can without putting his foot down. I can catch him in second gear, but not quite third yet.
Also with the acseption that is i even walk faster than five miles per hour for less than a min I get a killer killer killer killer killer cramp in my side!! ya I'v got issuses with my sides! and lungs! funny tho I can hold my breath normaly for over 2 minutes!
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