5/6 days/week for running? It depends on the plan and level. They're pretty 'scalable.' Other people will do things differently, but running is my limiter, so I use this because it plots out long slow runs, track sessions, fartleks, etc. for me. (And 1 day at least will be 'only' a brief moderate run)

I'm 45-49 ag and do sprints, too, btw.

I do find that hills, 20 min/10min intervals on the bike were a huge benefit, even with just about 4-5 hours on the bike/week.

After a pretty big year or two of consistent training, I found that I could handle work that was shorter duration and higher tempo. That helped race day immensely.

ETA -- good for all, but lots of serious full body stretching and core/band work help me to stay (literally) balanced and to recover. Didn't have to a few years ago...