Hi guys I'm a 5K runner and I'm 17 years old. My PB is 18:30 and I'm looking to improve this to under 18 in the next month or so. My PB in Jan 2018 was 28 minutes when I was quite overweight and ran off and on last year at around 30 miles a week bumping up to 40 miles in recent weeks and now nearly 50. However, I play football/soccer on Wednesday so don't run. Could someone give me advice on how a 40-45 mile training plan could look without running Wednesday to improve my 5K time?