How do I increase my running speed?

I run a 6:00 minute flat mile and want to cut it down to around 5:30-5:40 what would be the best way of going about this other than just running to build stamina?

How do I increase my running speed?
I ran cross country and track in high school and college and I believe the best thing to do to increase your mile speed would be 400s. Once a week, do four sets of 400s at your goal pace and you should see some results.



You say you want to run around a 5:30-5:40 mile so that would break down into about 1:22-1:25 400s. The first week you want to do your first 400 right around 1:22 and then rest for a minute and a half. Do your next 400 at 1:22, rest for a minute and a half and continue until you have done all four 400s.



When you do the workout in the second week, you want to reduce the time you rest in between the 400s. You should shoot for somewhere between a minute and a minute fifteen seconds of rest time in the second week. Set a rest time that challenges you but won't burn you out.



Each week, reduce the amount of time you rest in between the 400s and after a few weeks of dedicated training, you should have no rest time in between the 400s and be able to hit your target time.



The first 400 you do may feel pretty easy at the time but don't use all your energy when you know you have 3 more laps to go at the same pace. The key to running a successful mile is being able to run hard but relaxed the entire mile.



For a long time, I could never break a 5:10 mile but my coach suggested I try doing 400s and after doing them for a while, I was able to lower my personal record to a 4:48 mile.



It may work for you or it may not since everybody's different but its something that helped me out a lot.
Reply:i used to run and i figured out a complicated yet useful ay to increase the speed, but i dont know if i can expl,ain it well enough. when you run, dont jump off the ground too much, yes, dont. instead, push towards the ground with your body and glide your legs very far. try this, but ask someone if its ok, it might be dangerous. i used to do athletics like 5 years ago