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?