Bottom line: genetics and skill dictate much of your ability to run or move fast. There are, however, logical means by which to improve whatever ability you have provided they are safe and measurable. Wishful thinking and squandering valuable time on many conventional "speed development" drills is not the way to go.

https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_b717442278f04e9aa5b866f394174767.pdf

For an exercise or system of exercise to produce measurable results, it must be based on the time-proven principles of overload and progression. Anything ventured sans those principles is either 1) a recreational activity for pure enjoyment or 2) a worthless...

Some basics to apply to your diet plan.

All factors being equal, the priorities for rational fat loss.

You need 48 to 72 hours FOR COMPLETE RECOVERY if you want results. You could train every day if a novice, but you will eventually (a few weeks) experience diminishing returns, injuries, and illness. 

Train hard, eat well, and sleep like a baby. THOSE DAYS OFF ARE WHEN YOUR BODY GROWS/ADAPTS.

To become stronger, here is how to do it in the order of importance.

A thorough but relatively simple explanation of slow and fast glycolysis.

The HYPOTHETICAL Optimal Number of Repetitions to Perform Based on Neurological Ability, Muscle Fiber Type, and Fiber Distribution

No confusion here. One gut-wrenching, ball-busting, and WTF workout.

LA vs. Lactate: Not the same.

Overview of human energy and approximate source(s).

Tips for living a healthy and productive lifestyle (and adding years to your existentence).

Don't be that gym mullet who unnecessarily “does things” (half-assed) 5-6 days/week for 90+ minutes each session. If you are, you’re either not truly working hard, or you are WAY overtraining.

Great results can be obtained TRAINING HARD fewer days/week and in less amount of time per session. If you disagree with me, I’d be happy to show you otherwise.

Here it is...

Flow chart depicting the reality of carb intake and benefits of strength training for fat loss.

Work Hard - Rest Easy

Options when designing Circuit, Boot Camp, and Interval programs.

Simplified overview of fat metabolism.

Simplified overview of carbohydrate metabolism.

Simplified overview of protein metabolism.

Single and multiple sources of food choices that provide ~50 grams of protein.

Sample protein intake for a 30 year-old, 5'-8", 190 lbs. male

List of healthy (and unhealthy) options when grocery shopping.

Estimated calorie usage for various activities over various time periods.