Intensive training: You can practice with the local school football team when they are doing rope ladder training. But it seems too big, so it's easier to do this: train your fast-moving feet after every easy run. Run at the minimum and fastest pace 15-20 meters, and lift your knees quickly, not very high. The arm should swing accordingly. Do it once, rest and repeat it 6-8 times. You can also do one-legged jump, two-legged jump and leg lift jump for five minutes once or twice a week on soft surfaces (such as grass or bunkers).
Long-paced running: Run at a weekly pace for 8 weeks. At first, I ran at a speed of 10- 20 seconds slower than 10000 meters per mile, and then I extended it by 5 minutes every week. But before and after each rhythm run, you need to have a 1-2 days of easy rest and recovery.
Run longer and faster: speed up when the distance of long-distance running is only the last 25%, and gradually increase to the ideal marathon speed or rhythm running speed. Don't be as violent as Khannouchi, or you may collapse. But the final intensity of long-distance running should make the body feel tired after the marathon.