I've always been a runner (more than a cyclist), so that questions is almost strange to me... I've always just got faster as fitness increases; but I can relate, because with cycling I can't do that, and have to really work on speed. As I get older, the 'speed' sessions I like: Short maximal hill repeats (10-15 x 80-100m), with a jog down for rest. Treadmill speed sessions. Lately I've been working on my 5k time. I run at 5-10s faster than 5k race pace, and see how long I can manage. Once I reach that, and can do it repeatedly, I up the speed a bit, or move to a longer distance. Boaring, I know, but easy to do late night at home
