I'm just getting back in to running and with a few training runs I did a 5k park run in 25:20. I come from an athletics background, granted bit shorter distance...40m...and carrying a pole...and landing on a nice soft mat... So when I'm running, think decathlete on last lap on 1550m, and you'll have a good idea of my style...lol. Since retiring from that I have done two 10ks and the 2014 Cardiff 1/2 marathon (The some triathlons, but I won't include them...). In all those races my pace would have put me at 22:30 for a 5k, so my aim is sub 22min. Which, unless I'm now too old, seems doable... I plan to do a 5k park run every 3 weeks. This will give me 7-9 training sessions in between (two small kids getting in the way! lol ). Below is an example of the sessions, which I started on Tuesday and plan to do a session every two days.
Easy run about 7km
6x700m at (current) race pace, 2min recovery (700m is one lap of local park)
4.8km tempo run about 85% of race pace, and very similar elevation etc of park run.
Easy run but longer than week 1
16x20sec hard hills, 2:30 recovery
4.8km tempo as week 1
Easy run, longer again
4-6 x 1000m at race pace minus 5sec, 2:30 recovery
3km tempo run, as park run in two days.
How does this sound to more experienced runners? Anything I should definitely not do? Or something I should add in? Or just any tweaks?