This plan is for someone who can currently complete a 5K without walking, is a veteran of several 5k races and is looking to run a faster time. Exercise consists of walking and running 3-5 times per week, peaking for a goal 5K at the end of 12 weeks. This peak competitive period can be maintained for 2-3 weeks and should be followed by a short period of reduced training, before starting a new program to acheive an even higher level of performance. This training program is designed for people in generally good health and who have been running regularly for at least 6 months. As always you should consult with your physician prior to beginning any exercise program.