Rooskie, I've found that if you focus on a different one the things you listed, each time you run, all those things will improve. If all you do is long slow runs, you'll only make yourself a long slow runner. Someone told me that once, and I've found it to be true. For me personally, I NEED to run with other people to put variety in my pace; if I don't I'll just run at what is comfortable all the time.
coccw has a good simple technique to start with. Go to a track and sprint the straights and cool down around the curves.Any kind of fast andslow run is great for teaching your body to recover. Don't forget to run on hills.