How can i improve my speed?

run sprints a lot/ it has helped me i used to only be able to run a mile in 9:30 minutes but now i can do it in seven or less

Do two things. Get very strong and practice short top speed sprints. Do 'negative emphasis' leg press or squats, calf raises and hamstring curls every 5 days or so and do short top speed sprints. When you are strong enough also try altitude drops where you jump off a chair and stick the landing so there is no bend in your ankles/knees at landing. To do negatives on leg press, raise weight with both legs and lower with one. Start with a few reps cuz u get real sore but the strength and running spring is amazing. It takes about 5 days to recover but your speed will really improve.

you could hold your breath whilst running, all the top athletes do that when they run the 100. keep your head down, at the beginning start off your run with your feet wide so you can push off easier, you sound like a good athlete so you probably know all this.

hope it helps and look forward to seeing you in 2012!

from the info given about yourself the only thing i could tell you to do to improve your speed is to sprint

sprint uphill to build power and acceleration

sprint downhill to make your body used to running at higher speeds and to make your fast twitch muscle fibers used to firing out faster.

make sure you stay relaxed when you run.

hi. it is a very good time... :) well done. .but still if you want to improve your speed begin to take proeitns.. and just do more feet weiths... so that your feet will have more power for speed.

Hope you are doing weiths.. (even those of hands are important)

You can run faster speeds, and make that your norm. Or just put Mj, or Rossie behind you.

--Gio--

run a lot excirse and main a healthy diet

running against the wind i hear. and mainting a healthy diet.

Eat a big juicy steak. you will gain great steak.