Boards AC 12 week speed sessions

OK so here is the plan, as a group we're going to try and complete a 12 week speed schedule that will see us racing well come July and on, with the target race being the adidas 5 miler in the phoenix park
The programs we will be following are from books by Alberto Salazar and Pfitzinger/Douglas.
So starting next week there will be 2 sessions. They can be done on whatever day suits throughout the week as long as there not back to back. There are a few choices for the first session depending on your base level and what you feel capable of, they are a 2.5 mile time trial, the reason for this choice is to have a starting point so that in 6 weeks time when we have another 2.5 mile time trial, the improvements will be obvious and a great confidence booster. The next choice is 6x800m @ current 5k race pace, the recovery of which should be 600m and the purpose of which is to improve your vo2 max. Now if that looks like its a bit too taxing well then here is the final choice also aimed at improving your vo2 max, 5x600m @ current 5k race pace with 400m recovery. It's only week 1 so don't worry too much if you can't complete all of the work out.
Session 2 is again depending on your level and this session is about improving running form and leg turnover, each rep should be controlled and if you lose your form at any stage, I suggest you end your session at that point and again don't be worrying it's early days. So the session is 8-12x100m, recovery should be between 30 and 40 seconds.
I have a list of names of who is taking part and I'll get some kind of table format going to chart how many sessions each person has completed and see if this correlates with race time improvement. Feel free to organise group sessions amongst yourselves or do them on your own but check out this forum for any support and guidance that you might need. http://www.boards.ie/vbulletin/showthread.php?t=2055544597
Last of all, always warm up and cool down and enjoy the training.