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wind-sprints as we used to call them. i used to do 1500-2000m doing 200m steady, 100/50 sprint, then 200m steady 100 or 50m sprint. it really does help build your cardio and gives your muscle something other thn a monotanous steady pace that you get when you are running on your own.
they arent easy to do..do maybe try the 50 sprint first..cos by the end of it, even a 50 sprint is almost impossible.
try mixing up your routine rather than just do a long run. try cross training in the gym..squats and leg work..maybe some calf raises. it all helps
ohh..and eat well! ot sure what your diet is like but food is very important
jazz would probably be the best person to ask though...
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