Problems are not stop signs, they are guidelines.
By failing to prepare, you are preparing to fail.
Wherever you are - be all there.
Begin to be now what you will be hereafter.
Be thine own palace, or the world's thy jail.
Who seeks shall find.
The wise does at once what the fool does at last.
Either you run the day or the day runs you.
Quality is not an act, it is a habit.
The most effective way to do it, is to do it.
I believe you'll develop speed via strength work which includes hill running, either repeats, or running hilly courses as the Kenyans do on a steady basis.