So this season I'm wanting a new 5k PB. I have 18:25 to beat and that was done a couple of years ago on the back of a lot of mileage for marathon training (up to 95 mpw). I'm attempting to do training with more 5k specificity so my plan looks like this. I read that for 5k racing intervals are more beneficial than tempo runs so is it worth doing 2 of them per week at the expense of a tempo run?
MON PM - Hilly long run 12-14 miles
TUES AM - Slow but hilly 8.2 miles or just bike
WED NOON - Intervals, one of the 2 interval sessions described at the bottom of here https://mensrunninguk.co.uk/top-feature/parkrun-pb/
THURS AM - 4 mile tempo run or the 'Triple 8s' exercise also described at the above link
FRI - cycle (18 miles)
SAT AM - PARKRUN
SUN - rest
The Mon/Wed/Thus runs I find hard and I have a 9 mile cycle to work each way/day (replaced in one direction with the above runs apart from Wed) so figure I need easy days around the hard sessions to be a little fresh for each parkrun. Here's the things I'm considering changing
A- Combine the long run with a 4 mile tempo or triple 8s session and then do interval training on Wed & Thurs.
B- Just replace the Thurs tempo run with another interval session and skip the tempo run.
C- Add a hill sprints session on Sunday and keep the tempo run.
D- Swap my barcode with at sub 18min runner during the Parkrun warm up.
Any suggestions would be welcome