Designed for runners past the beginner stage, whose improvement has leveled off. New runners generally have rapid improvement that slows down after the first year. Now it's time to target specific types of training to give your fitness a boost. You just need to enter a recent race, preferably a 5k or 10k race, a goal race time and your current mileage. You will be presented with a 16 week plan, that will turbo charge your fitness. The plan will contain, what distance to run, how fast and what type of run.