Jeff Galloway is your man jeffgalloway.com/training/r... You don't say how long you have been running, but I can tell you, 5am runs are much easier in the Summer months. Be careful of becoming a slave to your running. I freely admit that I run far less in the Winter, simply because I had enough of torchlit runs through the mud before work in my first year of running. Missing a run every now and then doesn't mean you are backsliding. If you are not enjoying it then you are more likely to stop completely, so keep it enjoyable and if you are tired as a result of your current regime, then add an extra rest day.
Thanks for the link I will have a proper butchers at it tonight ..I have done the c25k and been doing 5k 3 times a week ..in total 12 weeks worth of running ..I am enjoying just some days more tired then others
I want to up the mileage to 6 miles but only train 3 days a week ..so I am thinking of running 2 days and walking 1 day ..so that will add another 4weeks on a 10 week plan ..if that makes sense
I'm a run/walker myself, that's how I do my HM's. My body and heartrate just prefer it. I was so tired after 5km's and wasn't progressing any further or faster. My pace and speed is actually faster then when I was running continuously, strange to believe but as soon as I "allowed" myself to do this I found my distance running feet. Some train using both continuous and run/walk methods so they can always run a continuous 5km. It really comes down to a personal choice, once you have graduated the sport is there for you to make whatever you decide to get out it. Jeff Galloway and our very own Bazza1234 are very good places to find information.
Sounds to me like you are trying too hard - 5K @ 3 times per week should be "do-able" for anybody who can run 5K in 32 minutes (like me! ) - as for 5AM, well you are either an early morning person or you are not!!
BUT - if 32 mins is your best pace for a 5k, then you should not be running at this pace 3 times per week!!! Try running 1 of those runs at around 35-36 mins and increase another run slowly until you can get to say 10K at the same slow pace - and once per week try running some one klm repeats at (say) a 30 minute 5k pace ( 6 mins per klm) with a couple of minutes walk rest in between - once per month (only) go to parkrun and try to get a PB (personal best) faster than 32 mins.
The Bridge to 10K podcasts are similar to C25K - in that they slowly have you running with some short walk breaks until you get to 10K - you can get a visual of it here i.imgur.com/3oAWVtd.png
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) - as for 5AM, well you are either an early morning person or you are not!! 
Another run another 5K
Running as slowly as I walk
Turned up too early for 5K Fun run !!
First park run, first 5k
5K Build-up run - another cock-up! 
