Allen, I talked about this circuit:
But keep in mind you should be at least an okay runner and should have an idea what your 5k pace it. It is also not an replacement to running but a nifty way to increase the lactate threshold which is one of the big factors in long distance running. One does this for a short time and switches to more running based training afterwards, like interval work, hill running etc.
It does help but is brutal if done honestly. Therefore it may be better if you build some solid easy milage as a foundation first.