How do you run? While running listen to your feet and how they hit the ground. A good turn-over you are going heel to toe and not making a slap sound on the pavement. If you are sprinting or picking up the pace you need to get on your toes. At the end of every run I force myself to pick up the pace and stay on my toes which increases my turnover. The best way to increase your speed is to work on it. Pump those arms and focus on something in front of you and get there.

A lot of speed workouts are designed to be done on the track or the flats. Some will disagree with me on this, but I think that hill repeats are the best way to develop speed. Running uphill will develop power and enable you to get comfortable with a smooth, high turnover. The return downhill will teach your legs to respond to high speeds, and you will be forced to open up your hips, control your stride, and keep your form in check. The key is to maintain cadence and form, then adjust your pace and stride length accordingly. In hill repeats, you're putting more emphasis on fundamentals, all of which come into play when you're running on the flats and rollers. The incidental benefit is that you'll become faster on the hills, a place where most people tend to either push too hard or abandon their pace.