You have the need for speed, and you want to go faster, faster, faster. Who needs wheels when you have legs like pistons, churning out the miles one step at a time? Not you -- with the road already a blur beneath your running shoes, you can think of only one thing -- how to increase your speed. You can go faster by simply moving your feet faster, but that doesn't last. You need to increase your agility, strength and speed endurance to make the difference in your race time.
Strength
Build your lower body strength, and you'll have more power in every stride. Your muscles will be bigger, so they'll be able to produce more fuel and get rid of it more efficiently. For proof, look at the legs of a marathon runner as opposed to a sprinter: the marathoner runs for distance, so his muscles are lean and tight to keep the weight down. The sprinter's legs, however, are thick and muscular to provide tremendous speed and push his body farther down the track with each step. Deadlifts, weighted squats, lunges and step-ups will build not just strength, but functional strength so the muscle memory translates to running. Work a lower-body resistance routine into your workout two or three times per week for best results.
Plyometrics
Plyometrics is a high-impact exercise method that provides an intense workout while increasing your explosive strength. A twice-weekly plyo routine will help you get off the mark faster, and allow you to turn on the speed as you get close to the finish line. Bounding, box jumps and lunge jumps will strengthen your muscles, while scissor kicks, zigzag hops and circle runs will increase your agility so you can plant your feet more effectively at high speeds.
Drills
Sprint drills get you used to pushing for speed, and when performed five to 10 times per session, can help you reach a faster top speed. Uphill sprints and parachute sprints force you to accelerate against resistance, and rolling starts teach you to accelerate faster. Ladder drills and downhill sprints work on leg speed and coordination, and a game of follow-the-leader teaches you to react quicker and go faster for longer periods of time.
Intervals
Running intervals help you take your newfound speed and make it last throughout the course. You can use timed intervals, in which you sprint at top speed for a period of time then slow down to recover, or you can do fartleks, in which you speed up and slow down according to how you feel. If you use timed intervals, stick to a 1-to-2 or 1-to-3 work-rest ratio. If you choose fartleks, challenge yourself and push just a little bit further each time. No matter which method you choose, don't skimp on either speed or recovery time.
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