Well done is better than well said.
Who seeks shall find.
It's always too early to quit.
If you can dream it, you can do it.
Leap, and the net will appear.
Begin to be now what you will be hereafter.
Always desire to learn something useful.
Expect problems and eat them for breakfast.
What you do today can improve all your tomorrows.
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.