Increase your running speed with sprinting drills.
A high-intensity sprinting drill, suicides consist of running to multiple progressively distant lines, within a set, as fast as you can. Speed, endurance and agility are all highlighted when running suicides as they test your ability to push through mental and physical fatigue to meet your goal. Suicides can be done almost anywhere -- at the park, in the gym, at a yoga studio or on a tennis or basketball court -- all you need are running shoes and some props to serve as markers.
Set up your markers if you are running drills at an area that does not have marked lines. Place three to six markers about 6 yards apart, with an additional marker serving as your start/finish line. Use anything that is available as markers, such as towels, Frisbees or tennis ball cans.
Warm up by jogging at a moderate pace for five to 10 minutes; running sprints with cold muscles can lead to an injury.
Begin at the starting line and sprint to the first line or marker. Touch the marker with your hand and then sprint back to the starting line. Sprint to the second line or marker immediately; touch the second marker and sprint back to the starting line. Continue the pattern until you have run to all of the lines. That is one set.
Aim to perform suicides for 20 minutes, completing as many sets as possible within the time frame. Recover from each set with one to two minutes of walking or light jogging.
Cool down by walking or jogging at a slow pace through the suicide set one or two times, or until your breathing returns to normal.
Follow your workout with 10 to 15 minutes of full body stretching to aid in recovery; focus especially on your quadriceps, hamstrings, calves and glutes. Breathe in through your nose for a count of five and exhale out of your mouth for a count of five while stretching. Hold each stretch for at least 20 to 30 seconds.
Focus on your form while sprinting. Though speed may be first on your mind, avoid compromising your running posture. Keep your abs engaged, back elongated and shoulder blades pressing down. Land on the balls of your feet and immediately roll through the toes to push off again.
Start slow if you are a beginner and gradually increase your pace and duration as you become stronger. Suicides can be intense; stop running if you feel faint or dizzy at any time during the drill.
Consult with your physician before increasing the intensity of your running workouts.