Sub 20 min 5k, 3 runs a week

[TheEd]

Hi Gavin and welcome to the forums (and thanks for the compliment)

first off .. with B .. she did not have much time to train and only wanted to run 5k on the least amount of training which would disrupt her overall routine

so what we need to know is whether you want a similar structure or if you indeed want to also run and race 10km

the overall structure of the program is similar for the 10k you need to give a 4k time-trial test and for the 5k you need to report back with a 1600m time, 4 laps on a 400m track

once you have that time, you need to provide data of how often you can and want to train and the sort of running you are currently used to, also mentioning your longest run currently

also mention whether you have had injuries previously and whether there are points we need to know beforehand

once we have that, then we can get you going

hope this helps

TheEd