Every once in a while, someone who has decent (but not particularly impressive) performances comes by and wants to improve their times by modifying the programs of elite men in their event. These people usually have PR's in the 4:20 range for 1500 and 15-16 minute range for the 5K.
Instead of doing that, what about trying to copy the training of elite high school girls or elite women? This approach has three advantages:
1.) There is no need to change paces or mileage. Remember that speculation about what Geb's 25x400 workout in 64 seconds should be for a 15:30 5K runner? Is it 25x400 in 80 seconds? 20x400 in 75 seconds? Something else? If you just follow the training of elite women with similar PR's as you, then you don't need to worry about those conversions.
2.) More motivation to start the workout and complete it. You'll be thinking, "if a girl can do this workout, I can too." Also, you'll be ashamed of yourself if you cut out the last interval or mile of a workout, because it proves that a girl with similar times as you is mentally tougher over that last interval or mile.
3.) Reduced risk of injury. Chances are, if a girl with similar PRs as yours can handle a particular training program, you can handle it too.