Improve 5K and 10K times

I am having difficulty improving my 5km & 10km run times. I currently run 23 mins for 5km off the bike and 45mins for 10km. I would like to improve both times, but am struggling.

I currently run 3 or 4 times per week (2 sessions are at the gym on the treadmill). Can you provide me with some ideas for training sessions to improve my times.

Intelligent Triathon Training replies:

Please could you tell us what sessions you currently do, as this will influence what advice we give you!

Thanks.