Besides a weekly schedule of varying workouts and all of the "runs" in-between, what are the essentials for running fast?
I'll start a short list with:
1. Some sort of strength training (traditional weight training; circuit training; hill circuits, etc.)
2. Turnover development: (drills, strides)
3. Flexibilty: (hurdle walk-overs, active-isolates stretching (ie. the Wharton stuff))
What else?
Literally none of those things. The most important are:
1. Weight
2. Sleep
3.
Strides aren't as important as intervals and doing real workouts. You can be REALLY good without stretching, doing strides, lifting, abs. Just train well and get enough interval training to be fast and you'll be good. Don't dog it on easy days either like most guys that aren't that good do.
Choose your parents well! Of course there is nothing you can do about that . . .
Sleep/ rest