Do you want to run faster? I've always believed that you have to see what the winners are doing and how they are training.
scienceofsport.blogspot.com has done just that.
A summary of their findings on Ethiopian distance training:
1. Training for speed- sprint drills, 50 meter strides at most or all training
2. Hills, hills, and more hills. Steep, short hills, performed without losing proper form or stride frequency.
3. Plyometric training. Bounding, skipping, bouncing, and other drills to improve the ability to absorb each foot landing and generate greater force upon take-off.
Check out ScienceOfSport for this and other great articles.