FTP delivery

Not sure if this is the correct forum.
We are located in a smaller area and local stations have been taking delivery of spots on DVD and as MOV files. We just got a new client who's past production company has been delivering via "FTP" allowing download from their site. One station is located about 60 miles away and the "FTP" thing works well.

Any recommendations on how to set this up with our website?

My first thought is to create a password protected PHP page and add the links to the files on it. Stations can log in, right click on the file to download... or I could add a button that says download for them to click to get the download started.

Is using an FTP type software quicker that just clicking on a file and downloading it? I'm not sure what the stations have other than an internet connection.

Any tips on keeping file size down would be appreciated as well. Currently most work is done through AE and render as QT Animation MOV with a high setting. This leaves the 30sec. spot at around 700MB which is very large for a download.

Any insight is appreciated.

Thank you everyone,
Brett