What you do today can improve all your tomorrows.
Be thine own palace, or the world's thy jail.
Do not weep do not wax indignant. Understand.
Know or listen to those who know.
Wherever you are - be all there.
If you're going through hell, keep going.
Things do not happen. Things are made to happen.
Never complain and never explain.
The wise does at once what the fool does at last.
Leap, and the net will appear.
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.