After a storm comes a calm.
If you're going through hell, keep going.
Be gentle to all and stern with yourself.
If you think you can do it, you can.
Always desire to learn something useful.
The secret of getting ahead is getting started.
Wherever you are - be all there.
Who seeks shall find.
The most effective way to do it, is to do it.
To know oneself, one should assert oneself.
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.