As I'm trying to improve my running, little by little, I'm starting to incorporate sprints into my weekly routine.
I went out yesterday expecting to run one mile fast and I stopped after 1:13 minutes. It is so hard for me mentally to make myself keep running really fast when I know I don't have to. I ended up just running for 20 minutes all together- running one minute fast/rest, one minute fast/rest. Oh well...it's better than nothing.
I was so out of breath after each minute that it motivated me to continue working on sprints in the future. I don't know the science of it but I hear running sprints will improve your speed overall. We'll see.