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Ian, I would say more of the 10m tempo I saw on strava the other day. At peak I tend to do a 10m tempo at a bit faster than mp each week and with a 2m wu and 1m cd you are getting some decent distance in.
Then a midweek long run of about 12m and a mix of proper long runs some at easy and some mixed pace. I like to do a couple of time on feet equivalent runs so 22m at 8.10mm comes in at about 2.59. I'll also do some long runs as mixed so 5m easy- 5m at 7mm, 1m easy, 4m at 6.50- 1m easy- 3m at 6.40- 1m cd. It makes a 20m pass by very quickly.
Everything else I then keep at recovery. You are faster than me over 5 and 10k so you have the speed and the weight loss will help more. I think you just need to concentrate on the bigger endurance stuff.
Runs the last 2 days of 25m and 27m. A few aches in sacrum but nothing major. Just a bike session today and then 28m tomorrow followed by 30 on sunday, which'll be a big marker to get to.
Yesterdays run suddenly felt really fit, same pace i 'd have done similar pre injury and only 3 or 4 bpm higher. Hoping that the many bike sessions will be kicking in now.