what I do is take a scale and run up and down it as fast as you can. give the major scale a try (it can be moved to start on any fret number that you want, here it is in C)

e|-------------------5--7--8
B|----------5--6--8---------
G|----5--7------------------

or give the blue scale a try, this one is in A

e|------------------------------------5--8-
B|-------------------------------5--8------
G|-----------------------5--7--8-----------
D|-----------------5--7--------------------
A|--------5--6--7--------------------------
E|--5--8-----------------------------------

just run up and down these, or any other, scales. Try it a few times going slow and accurate first, until you have the scale memorized, then try it a little faster, but trying to remain accurate. then try it as fast as you can a few times. repeat, you don't want to sacrifice accuracy for speed, so you should try to obtain both at the same time.