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@Arducius
I would fit in two speed sessions a week if you can. One interval and one tempo.
Running in/home you could do 1k easy to warm up, 4k hard (but not as hard as interval pace), 1k cool down.
Your intervals sound about right, you might want to mix things up a bit with shorter recoveries/longer intervals once you get into them but essentially it's all "run faster than race pace for a bit, recover for a bit, repeat".