Hmmm, looks like you have two different things going on. One goal is to add mileage + speed, the other is to change your form. (Okay, maybe that is 3, I never claimed to be good at math though). I hear mixed opinions on changing running form - some say you run like you run, others say you can re-train. I'm personally more in the re-train camp. I used to look like I was running in flippers, long legs, really long strides, major heel striking. I read Ken Mierke's book and made some changes a few years ago. Big key for me was to stop thinking about speed for awhile and just focus on form - proper posture, +1 on the slight lean, and shorter and quicker strides. At first it felt like I was running in "baby" steps, but I did increase my turnover significantly, and that eventually began to translate into faster run splits. Just started the Romanov video, and I've enjoyed parts of it as well.