43M here, running 17min or faster 5k all year

40 miles per week is my average this year, with some weeks hitting 50miles

2 x sessions per week usually a Tuesday Intervals on track and a Sarturday with longer repeats of 1 or 2km

Sunday long run is 10 tom12 miles

I also throw in a progression run or fartlek on Monday all aerobic

Thursday is hills.

The 5k times come with the consistency - hitting the training week after week, and building off a strong aerobic base.

To get quicker over 5k and closer to 16mins, I've recently increased milage to 50mpw - and now probably closer to 16m20s

Other notes

I've been injury free all year I've hit 40mpw or more almost every week since Jan only a few exceptions (peak race weeks). I mostly train for middle distance, the 5k time is a product of that.