Bit of Speed Sir?

Distance: 4.31km
Time: 22:33

I've read and heard that doing some "speed intervals" will help so tonight I tried to give it a go. Not sure I had the right idea or not but this is what I did:

Ran down to the local park which is just over a kilometer from our house, found a couple of landmarks in the park, ran as fast as I could between them, then jogged back. I did this ten times or so, my times are never going to scare Mr Bolt; about 12 seconds for 60 meters. But it was hard work and I felt more knackered after that than I have after a 10k run, so I'm guessing it must do some good. I think I'll integrate it into my training plan as an extra session, taking me back up to five sessions a week. So my training plan is going to look something like this:

Monday: Rest
Tuesday: 8k at 10k race pace
Wednesday: Speed intervals
Thursday: 10k at race pace
Friday: Rest
Saturday: parkrun and run home (about 11k)
Sunday: LSR 10 miles+

Hopefully I've got a good mix of distance and speed in there. I know I need to extend my weekly distance if I'm going to be doing a 10 mile race in December and a half marathon next year but that will have to wait until I'm not also cooking tea every night otherwise I'll never stop! :)