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@Smallfurry
I'm not convinced intevals are nessercary, unless you want to gain speed. Just be a bit careful not to ingnore niggles, and to warm up/ down.
My 2p. Start tagging distance on. I'd be tempted to add 500m per run. The idea being that you still run the first 3k (or 3.5k, 4k etc) at your usual pace, and take the added on 500 as a brucey bounus, and allow youself to slow a little. Even add a walk if you feel the need. As long as you've done the original distance at pace, you can still feel good about yourself.
TBH once you get comfortable at 5k. Your a runner, and your body will cope with the most. At this point its simple. Add distance for strength and endurance. Add intevals for speed. (IMHO)
BTW Well done, and keep it up.