Thanks for your input it's very helpful. I've been running for 11 years and I am better at distance my stamina is brilliant but I've never been good at speed work probably because it hurts a lot lol! That's why I wanted advice on a training plan which I can follow and not have to make my own up and wonder whether I'm doing right or not. Am starting an 8 week one at beginning of September and I have been concentrating on increasing my speed this and I am getting quicker. My last 5k was 29:52.