Sure, here's the text from the second image you provided:
 
Welcome to the Intermediate 5k Plan!
 
I've designed this for anyone who has already broken 28 minutes in the 5k and is looking to improve on their time.
 
Ideal for anyone targeting a 20-25 minute finish time
The first week is 20km
The biggest week is 32km
Four to five runs each week
8 weeks in length, with easy to understand structured training with time set aside for you to implement your own strength training
Pace chart so you know exactly how fast your runs should be
Full glossary of terms so you'll always know what to do