There are a variety of techniques you can use to help build you running speed. Sprinters and long-distance runners alike benefit from speed workouts, as they help build stamina and endurance. The key to getting the most out of these workouts is to mix up the routines so that your body does not become too accustomed to either.
Fartlek Workout
The Fartlek, or speed play, technique is a simple and fun way to help increase your speed. Fartlek runs are not traditional paced or tempo runs during which a predetermined distance is run at a certain pace. The objective of the technique is to vary your running speed during a 30-minute run. While you run, pick random objects like a tree or light pole at varying distances and run to these objects at varying speeds. Vary the speeds from moderate pace to sprints.
Hill Workout
Begin with a basic 10-minute warm-up run on a level surface. Ideally, the warm-up run leads you directly to a hill of a low to moderate incline. Run the hill for a continuous 45 seconds and, if possible, at a steady pace that is a few strides slower than your race pace. Jog back down the hill to the beginning and repeat the hill run four additional times. Do not run up the hill at a pace that causes you to struggle for air. Run at a controlled pace that allows you to keep your form.
Stride Workout
The stride workout requires running on a track. Begin the workout at the start of a straightaway, running for 15 seconds, or eight to 12 strides, at a near sprint speed. Then jog for the remainder of that straightaway and the following turn. Run at near sprint speed at once you reach the next straightaway. A complete stride workout consists of at least one mile of pace running and jogging.
Tempo Workout
On a football field, run the length of the field (100 yards) at 65 percent of your fastest running speed. Walk the width of the goal line for rest, then run 100 yards back and walk the width of the goal line once more. Repeat this cycle three more times. Rest for three minutes but do not sit down. Engage in active rest (walking or light stretching). Repeat the cycle two more times to complete the workout.
Racing
Signing up for a race helps you learn how to run at a consistent pace. During a race, a runner is typically more conscious of his pace and is motivated to maintain that pace. Racing also is a good barometer for your best running pace. This helps you in customizing your speed workouts and optimizing your training.
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