Background information: After taking a 1.5 years off serious training due to injury, I'm looking to run a 5k in about 8 weeks just to gauge my fitness for summer training.
After taking 6 months off for injury, I did a year of very gradual base building. Currently in looking at 50mpw on 6 runs. I'm not looking to do anything too technical over the next couple weeks, but I do want to incorporate some faster running/harder track efforts. Any suggestions of types of workouts to include or specific benchmark workouts to gauge my progress?