I've had a number of crazy training ideas over the years, here is my favorite that is actually in some way based on scientific principal (well sort of).
1. Set a goal distance and time.
When setting both you should be able to run at the desired pace for at least a portion of the distance. Ie. if you are a 7:30 miler chances are you cannot run a 15 sec 100meter so a 4 minute mile is not a reasonable goal. It's more likely that you can run a 22 second 100 so your goal time should be 5:51.
2. Intervals 3 days a week. Longs slow recovery runs 4 days a week.
At the above recomended goal (5:51 1600) Your first weeks workout is 16 100 meter repetitions at 22 seconds with 2:00 recovery.
3. Decrease recovery time by 15 seconds every week.
Until you reach 30 seconds.
WK1: 16x100 2:00R at :22
WK2: 16x100 1:45R at :22
WK3: 16x100 1:30R at :22
WK4: 16x100 1:15R at :22
WK5: 16x100 1:00R at :22
WK6: 16x100 :45R at :22
WK7: 16x100 :30R at :22
4. Double your distance reset your recovery, cut your reps in half same pace.
WK8: 8x200 2:00R at :44
WK9: 8x200 1:45R at :44
WK10: 8x200 1:30R at :44
WK11: 8x200 1:15R at :44
WK12: 8x200 1:00R at :44
WK13: 8x200 :45R at :44
WK14: 8x200 :30R at :44
Continue doing this until you are running 2x800 :30R at 2:55. You should now be able to run a 5:51 1600.
5. Reasses your fitness level and set another goal accordingly and start over.
(The rest in this program is calculated for mile goals it should be recalculated for longer or shorter distances, with more rest to start for longer distances and more time cut off inbetween weeks, vice versa for shorter distances)