Sub 20 min 5k, 3 runs a week

[TheEd]

yeppers .. look to start on a revised sub 40 program

so the same pace for the 2k however look to do 3 x 2k at the pace mentioned

instead of the long run .. work to get up to running 10km or 1hr

then 6 x 1k at a pace of 10 seconds quicker than the 2k pace

Day 3 to Day 8 will set you up with your running

TheEd
ps.. do discuss further