This program eases you into speed work and hill training. 

This training plan is recommended for runners who want to complete a successful 25K trail race in 16 weeks and whose current fitness level allows them to run on average 3-4 times per week, 45-60 minutes per run. The athlete should be able to run 10km without stopping prior to starting this program and should be injury free.  The plan works off of a 3 week build, 1 week active recovery cycle.  This program begins on a Monday. The weekly workout schedule includes 3-4 runs plus 2 optional strengthen and/or lengthen workouts plus an additional cross-training session called "choose your own adventure".