Footwork and Speed Training?

[ethslax12]

What sorts of things can i do to increase my footwork speed? also my speed? like a weekly schdedule or something? like what are your weekly runing schedules, i just got done with cross country so i need some stuff to do.

[BigKLaxer]

nikebauer.com
The best site ever. If you join you can create your own regimen for a certain amount of time. Even if you don't create your own regimen, they still have a ton of drills you can use.