This 12-week program is designed for someone looking to improve their speed and performance, especially over 5km. It has been designed for intermediate and more experienced runners. The sessions progress throughout the 12 weeks. There are 3 sessions programmed per week, with an optional 4th session also prescribed. This generic program also includes suggests of when to fit strength, cross training and rest into the program. Specific days have been used in this program to guide you as to how to balance training load - hard, easy and rest - but you can alter the program and sessions around your own commitments. Ideally try to follow a similar structure and space out the challenging sessions with rest or easy days in between.