I have a short run of 2 loops which I've done for about 4 months now just once in a while, I call it 'My Mad Dash'. So last week I used Speed when doing my mad dash. Normal time would be about 23.30 minutes for the 3.65K. Last week's Speed time was 22.50, this weeks Speed times, 21.51 and this morning 21.16. Thats knocked over 2 minutes off my time. I have to say though that this morning I was shattered and could not have gone any further as I really went for the PB time and managed to almost sprint on the last minute.
I love this programme, its in my opinion short and sweet but don't under estimate it, its hard too, so if you haven't tried it yet give it a go, what are you waiting for!?!