Posted: 29/11/2016 at 10:26
If you try this https://www.strava.com/athlete/training-plans/running?plan=5_k for example, you can select how many runs a week you want. A certain degree of complication is unavoidable if you want to get faster, as running the same session every time and the same quantity each week will soon bring you to a plateau.
Sorry, but I wouldn't substitute much cycling for running, since running does more in the long term that just improve cardiovascular: think of the sinews, ligaments, support muscles for the ankle, bones, etc. that remodel and get stronger over a long time. Maybe to incorporate cycling you could look at a triathlon programme but's that's outside my field.