I have a bike, running shoes, skipping rope, ipod, every week day I can walk or run 1.9km to school and 1.9km back. After school I can go for a run/jog/bike ride and skip. Wednesdays ans Saturdays I have soccer training/game, probably 1 hour each. Can you make it into a good plan? And what should I do (jog, run, fartlek, walk, interval training, HIIT etc). My fitness level is good, but not olympic. I am in the top third fitness level of people my year in my school (I'm year 8). I think the actual run is 2-3km. I just want to get a little faster so I don't get completely wasted. Can you write an actual plan for me to do, it's easier to follow.