As title really, how can I improve my running speed?

And any idea how long it will take on average to cut a minute from my time?

thanks

 

Do you use a treadmill?

 

I run mainly cross country and on grass, recently started using a Garmin Forerunner watch, is a GPS watch and shows constant speed, gives you something to work from! so you could try running your normal run, work out your speed then each time you go running keep raising your average speed gradually

 

Mainly treadmill, I've gradually up'd my speed but I was wondering if there's any routine/tips/etc that can help improve speed

Cheers mate, will look into buying one. EDIT: Just seen how much they cost, so might have to give that a miss unless I can find a cheapo knock off one lol

 

fartlek training is good for building up speed and endurance mate.

Google Fartlek and there is loads of info on routines and training tips.

 

Get running up hills...big, steep ones. The flats become so much easier then

 

Also, stop running on a treadmill.

 

whats wrong with treadmills?

 

They can cause all sorts of problems (like running outside can as well obviosuly) but because you have a relitively small area to run in you put extra pressure on your joins to keep blanced and usually shorten your stride for fear of hitting the front of the treadmill. Having a short stride is the worst technique to have. Also, because the treadmills is moving backwards it can cause a 'breaking' effect when you run before momentarily pushing your foot away. This can also put extra stress on your joints, especially the knees and doesn't harden you up like road running does. If you train for a race on a treadmill then run your race on the road you're likely to hurt yourself.
The best type of running is off road track or footpath. The ground is softer so not as likely to get impact injury from the roads.
I'd say 80% of my running is now off road. I haven't ran a treadmill for about 5 years.

 

Shit, that's bad. Thats me off the treadmill now