I am also looking for a good program and haven't found one that is free and one that will improve my time. So I looked at many training programs and found that the best ones have where you SBR 3x a week, throw in some strength training and bricks and your good to go. The hardest part is planning out the workouts for the day. Thats just my two cents. Let me know if you find a good one.

That's what I have found, too. I have one of Gale Bernhardt's books and she has a 6 week program that calls for just 2x/week BRS so I figure if I do 3 I'll be fine. Her run time are really short, too (30 - 45 mins).

A very good program I found just this year was the one published in Triathlete mag. 12 weeks for an Olympic PR. It´s not the usual training plan that the mag publishes. This actually gives you the HR you should be following etc and very detailed information for the training sesions and strength training plan.

I´m not following it at the moment cause in 2 weeks I have to start the program for my A race in August. But you should check it out. Couple of friends that signed up for training plans at MarkAllenOnline.com have told me that this particular training plan is very similar to the ones they got by Mark Allen.

I think weeks 1-8 are already published. This month we should get the last 4 weeks.