Matt3: I'd suggest following one of the P&D schedules. You could be knocking on the door of sub3 if your training for your 3:30 effort was as disjointed as you suggest. If you start an 18 week programme in June you should also be in decent shape for any races late July. I use these P&D schedules and this time incorporated the BAC sessions inside the last 8 weeks.
That's a good 5K Dan. Not sure my legs would have been up to that. I did 4 miles on Wednesday and my quads wouldn't have wanted anymore but yesterday's 6 miles felt pretty springy so maybe I could blast a decent parkrun. I'll have to wait for a couple more weeks though, due to work.