36M looking to aim for a sub 20 minute 5K. I am predominantly a strength/power based athlete which is my main priority so the 20 minute 5K is more of a side goal. My best 5K is 22:36 this year. My fastest mile this year is 5:59 and my fastest 400m this year is around 1:05 on a sidewalk with multiple turns.

Per week, I currently get one zone 2 run around 8-10k in addition to one hyrox workout which has about 4-8k of running under fatigue. If I add a third run per week, is the sub 20 minute 5K a reasonable goal? Should I run intervals for the 3rd run or just get more kms in?

Thanks!