how do you run faster

Question

I'm 26, 225, lbs. I have been running off and on for about 2 years now. I am trying to cut time down on the mile and the 400

Answer
Hi Felton
First thing is a consistent program starting with a foundation of aprox 2to3 months of easy running and then you can get into some strength intervals,hill repeats.200,400,800,1200,2000 repeats.Work into the speed gradually giving your body a chance to adapt to the increased overload stimulation.You can put together a weekly program of the above intervals with rest recovery's incorporating a little of each thru out the weeks and months.I would do 2 time trials at both distances to give you a base line for your progress down the road.Their is no end how to arrange these workouts.I would suggest just have fun with it.As long as your consistent gradually increasing the intensity of the workouts,your body will respond with some new found speed.

All the best Felton

John