To run fast in athletic competition, you have to run fast in training.
All training is done by stressing and recovering.
Run very fast on one day and slowly on the next because every time that you run fast, your muscles are injured and it takes at least forty-eight hours for them to recover. Try to run very fast two or three times a week, never on consecutive days. Run very fast over distances that are shorter than you normally run in your sport. Football, basketball and baseball players rarely run more than forty yards all-out in games, so, two or three times a week, they should run twenty to forty yards, accelerating into and decelerating from almost full speed. After a brief rest, they should repeat these runs until their legs start to feel heavy and stiff.