Track Intervals: Track intervals can be as simple or as complicated as you want to make them. The first few times you go to the track, do not even take a watch. Run a few laps to warm up and then run half a lap at a hard pace, slow down and jog for a half a lap. Repeat this, bearing in mind that 4 laps is equal to roughly a mile (the exact distance depends on whether you are running on a track measured in meters or yards). It is important to keep this in mind because many people find that once they are out on the track they just cannot run the 16 or so laps that it would take to complete their normal workout. Push yourself when you can, but realize that many people have a huge mental block about running on a track. The repetition and counting laps in their head is too much to allow for an enjoyable workout. If this is the case with you, that’s okay. Get in as many laps as you can and then finish up on the road.
Bleachers: Another great track workout is the bleacher run. Once again, be sure to take your time and warm up thoroughly before After that just take off, jog to the top of the bleachers, and then walk or jog slowly down. Depending on the configuration of the bleachers you can jog to the top sprint to the next section and then jog to the bottom, sprint to the next section, jog up and so on. The key is, like in most speed work, to break up the monotony. If you can make it interesting, you are much more likely to stick with it.
Add Volume: The last workout to throw into the mix is the high volume day. This is not a traditional speed workout, but it will definitely make you faster. Take one day and run long. If you normally run 3 miles, go for 4, of you are up to 5, go for 7. The key here is to build your endurance, which will increase you aerobic fitness and therefor, make you faster.