How well: Technique
Tyre walking, rope flow, awesomizer, skipping, happy hip hack. Run "fast" with fluidity. Not trying to run fast.

How fast: Speed
Speed work. Engage more ass muscle at faster speed, shorter time.

How far/long: Endurance
Long run ranging from 15km to 21km or 28km. "Slow" with good form. Comfortable running and breathing.