Booting of Cyclone

I have some questions about booting a Cyclone FPGA (EP1C3 or EP1C6).

I'm making a design that has an ARM7 microcontroller and a Cyclone FPGA. I'd like to store the program for the FPGA inside the microcontroller flash (or otherwise make it possible to update the FPGA program via the microcontroller)

What's the best way to do this?

Also, on a related note, what sort of boot times can I expect as my designs grow larger? What's the rate at which the FPGA can read and process the program data?