Stronglift 5x5 is a great beginner program that you can do 3 day splits on. Wendler 5/3/1 is another one that's great but 4 days. For running, I always recommend reading this book Run Faster from the 5K to the... https://www.amazon.com/dp/B001ANYD3Q?ref=ppx_pop_mob_ap_share
It has some good programs in it and does a good job teaching the technical stuff.
Finally, keep in mind you don't need to do nothing on your recovery days, active recovery is a very beneficial thing.
Good luck with the training. 5k spec workouts are some of the most painful stuff short of racing IMO. P.S. good for your wife getting you racing again!