Developing speed takes more than a couple fly runs once a week. That might give you some exposure, especially if you’re in-season or new to sprinting, but if you’re serious about improving, you need more than that. Speed development, like any other training quality, requires

frequency, volume, and intensity. You need enough exposure to sprinting itself, enough total sprint distance to create a stimulus, and enough intent to actually challenge your current ceiling. Treat it like any other aspect of training. Ask yourself -

How am I progressing over time? Without progressive overload, there’s no continued adaptations.