Everyone should have their calendar unless I've emailed you that I need more information.
The long run maybe shorter than you said you have done before on the sheet. However, the weekly training volume that I've planned for you is certainly higher,...even with a possibly shorter long run. If the long run are too short, feel free to modify. Again, you want to challenge yourself to improve while not significantly increasing your risk of injury.
The threshold times are a ball park idea since I do not know your 10k times. In general, I added 30 seconds per mile to your 5k pace to arrive at this. The run itself should be taxing, but not like race pace. Again, ... adjust if necessary.
And the speed work: as I said at the meeting, I'd suggest equal time for recovery to start. So if the 400m speed takes you 1:45 then take a 1:45 to 2 min recovery. It won't feel like enough rest, but that is the idea.
Good luck!!
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