Hi Chris .. great .. and welcome to the forums
if we don't have a current 10k or 5k time to work off, a 4k time-trial is recommended .. if you do the 4k then provide the heart rate feedback as well.
Do note, the program's most important training cycle is during Day 3 to day 8 .. most of the quality and core of the program is placed within that period
During this period be careful not to over do things with the weight training and other activities
day 3 is best placed on a Thursday ..
any thoughts so far?
Cheers and enjoy
ps.. please elaborate on what is confusing you regarding the training program? Regarding amount of running