First off, forgive the audio today. It'll be better tomorrow =). When it comes to running a program is going to be best for you to see improvements. My goal was not to become a better runner. It was to improve my athletic ability. A side effect of running 2x a week for 12 weeks was that I got faster. My main goal was to become a better athlete, and that's what happened. If you want the same running program I followed you can grab it here. https://hiddensummit.fitr.training/p/fastestmile