You exercise relatively regularly and want some variation in your training – and an easier-to-see improvement in your fitness level and in your running performance.

This training program can be used for person who is looking to step up his weekly training.

Fist two weeks have 2 easier session, one fast interval session and one longer session.
The last week has one easy session, long run and fast session.

Adapt the training program to your everyday life by changing the session order, but try to ensure that the hard&fast session has several days between the long run. If you don't have any exercise background, cut the duration by 50%. Some of the sessions can be replaced with other activities i.e. cycling and swimming if there is background of injuries.

If this training plan looks too difficult to follow, check out the Suunto - 3 week beginner program.