That's a really good idea. I've created a schedule including the things you mentioned, could someone evaluate it for me? (I put in a few easy runs and a few rests to avoid injury, I may be overreacting though.) Gradually the rests in the interval runs will become less and less, and the long run/hill run times will increase.
Week A
Sun - Long Run (40 minutes) (Easy)
Mon - REST
Tue - Fartlek (2 x 400 warmup jog, 4 x 400 training pace, 2 x 400 jog, Speed Work until tired, 2 x 400 warmdown jog)
Wed - Repeat 400's (8 x Race Pace (45 second rest), 1 x Jog)
Thu - REST
Fri - Tempo Run (5K)
Sat - Easy Run (30 minutes)
.
.
Week B
Sun - Long Run (40 minutes) (Easy)
Mon - REST
Tue - Hill Run (Run Up - Walk Down) (20 minutes)
Wed - Repeat 800's (4 x Race Pace, (1 minute rest) 1 x Jog)
Thu - REST
Fri - Tempo Run (5K)
Sat - Easy Run (30 minutes)
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