Even if you live somewhere relatively well-populated, if you & most of your social sphere have been practicing solid social distancing from the very beginning it's very plausible. That was the case for me, until very recently, when my sister's child was infected. And that only happened after my sister relaxed her guard a bit and let her kid have a few visits with their friends.

If you live in a city and work at an office with a decent number of people, chances are excellent you know somebody who’s had covid.

That depends on the nature of the business and how well it could transition its employees to WFH. Again, that's the environment I work in, and until recently my experience was mostly just "friend of a fried of a friend".

I'm not downplaying this, I'm not saying it's not a real thing, or that my experience is universal or any other implication that this isn't a real and pressing crisis. I'm simply saying that for a variety of reasons, it's entirely possible to not be in the middle of nowhere and still not have COVID invade your usual social sphere, though such experiences will quickly become extremely rare at the current rate of infection.