both Track and Cross Country. His formula for building speed was to alternate workouts so that you would work on endurance for three or four days a week and speed workouts one or two days a week. Speed workouts were usually progressive 200's where you started out at (say) 32 second runs and worked it down to 26 or 27 or so... and then work it back up ...generally 5-6 reps of the distance....
In other words do a shorter distance at a higher and higher speed. Warning, you will get sore from this so the endurance workouts should be taken much slower and under less stress.
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