JJ, don't know where I go the idea you were going to Spain; probably because I am going next month for a few days
So next week would be
1 session of long intervals - 1.5k warm up, then 6 x 1300m at 5:10 pace with 200m walk/jog, 1.5k cool off (12k total)
For the long intervals session, make a judgement call - if you are in a nice hilly place (Wales ) then maybe do another hill session instead? Hills are great in so many ways, might be a good idea to take advantage of the opportunity.
Ok JJ, working on the next phase of the plan. We have a nice 8 week cycle, perfect. Long runs will extend a bit, but mostly focus will be longer intervals and some lovely hills for strength.
This week -
Easy 8 (as previously mentioned) this just to get you back in the post-race swing of things. How are your legs?
Intervals - this week's session will be HARD
1.5k warm up, 5 x 1k at 5:05, followed by 200m walk / jog (I think you will be walking this ) then 1.5 cool off. If 5:05 is too difficult, drop it back to 5:10 pace, better to finish the session than to blow out if you can't hit the 5:05.