This 12-week 8K/5 Mile training plan has all the best workouts I've used over the years to help runners get ready to run fast but is tweaked to include more of the workouts I find help the more speed-oriented runner. You'll perform several types of workouts from stamina workouts to speed workouts to goal pace workouts. The end result is that you'll feel fast and strong and you'll have race pace fully dialed in. Before starting, you should be able to run 30-45 minutes on your regular runs and at ...