The question isn't really about pure sprint speed, so I'd add to what has been advised some extra emphasis on leg speed and acceleration.
LEG SPEED:
Anything that gets your legs moving at about twice their normal running cadence or faster is good ... the obvious ones are sprint drills (there are 4 listed and described on jttp://www.alanterry.me.uk/fitref), but there are alternatives in the gym. I'd be v careful or avoid trying to do these drills on a running machine, but definitely do high cadence work on a bike, eg easy pace then 20-30 revs as fast as poss if the bike is set to hard (and keep repeating) or 40-50 revs if set to easy.
ACCELERATION:
A mixture of power and leg speed is needed. I'm sure you have enough power, Chris so here are a couple of ideas for leg speed:
1. Acceleration runs - get up to speed from standing or slow jog by focussing on fast feet - say over 20m. Rest 30secs-1min. repeat, etc. [Not one for a treadmill].
2. Shuttle runs - pick a point 5-15m away. Run there and back twice or three times (can vary the distances each time). If your ankles/knees are up to it touch the floor at each turn.
With all this sort of work, remember that one of the best ways to increase leg turnover is to focus on fast arms - try it - whatever speed your arms go at you legs have to copy!
Having seen you run (and had the priviledge of playing a game of rugby with you in the same team at the weekend!!!), any running drill that get your knees up with a feeling of light speed and fast arms is good.
If I'd seen this thread before the weekend i'd have had you doing drills at hove instead of those games
)
Keep up the great work, you.
Alan ................
