Speed in running depends upon your ability to attack the ground with your foot and the length of time you spend in the air between strides. The Run Faster workout will help you increase your running speed but you will need to pay attention to some details: Knees need to come up to waist height in High Knees. Pump your arms in time with your knees. Jump Squats and Jumping Lunges are all about the height. Go as low as you can each time and then jump as high as you can. in Climbers half your bodyweight is on your shoulders. Your legs then pump back and forth like pistons, there is no up and down bounce for your hips.