So, a friend of mine I work with decided to do a run plan - solely on treadmill - in order to do faster 5ks. No triathlon. Strictly 5k run. It goes as follows.
There are no rest in between the 400s, its just a steady climb run. He ran it by me because for him, its simple, easy to do after or before work, 3-4 days a week as time allows, and it isnt boring.
I had never heard of anything like this and coming from the classic structured programs - I had no idea. Logically the progression makes sense, gives top end, but there is no long run or hills. You hit all zones, get all your paces, develop top end in later weeks, end with 15-20 mpw, and based off time of each 400, you will spend more time in the lower paces than the higher paces.

Pure runners - what say you?

week1:
Start at 6 mph. Every 400, increase .2. So 12 400's at 6, 6.2, 6.4, 6.6, 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2

week2:
Start at 6.2 mph. Every 400, increase .2. So 12 400's at 6.2, 6.4, 6.6, 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4

week3:
Start at 6.4 mph. Every 400, increase .2. So 12 400's at 6.4, 6.6, 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6

week4:
Start at 6.6 mph. Every 400, increase .2. So 12 400's at 6.6, 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8

week5:
Start at 6.8 mph. Every 400, increase .2. So 12 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8. 9

From here - he just adds more top end but keeps the starting point the same

week6:
Start at 6.8 mph. Every 400, increase .2. So 13 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2

week7:
Start at 6.8 mph. Every 400, increase .2. So 14 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2, 9.4

week8:
Start at 6.8 mph. Every 400, increase .2. So 15 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2, 9.4, 9.6

week9:
Start at 6.8 mph. Every 400, increase .2. So 16 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2, 9.4, 9.6, 9.8

week10:
Start at 6.8 mph. Every 400, increase .2. So 17 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2, 9.4, 9.6, 9.8, 10

this put it at a little over 4 miles with a top ending speed of right around 6 min miles or so.

THEN he just adds repetitive top end.

week11:
Start at 6.8 mph. Every 400, increase .2. So 18 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2, 9.4, 9.6, 9.8, 10, 10

week12:
Start at 6.8 mph. Every 400, increase .2. So 19 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2, 9.4, 9.6, 9.8, 10, 10, 10

week13:
Start at 6.8 mph. Every 400, increase .2. So 20 400's at 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8, 8.2, 8.4, 8.6, 8.8, 9, 9.2, 9.4, 9.6, 9.8, 10, 10, 10, 10

Race