So you have 24 weeks? How about this:
First 6 weeks: Base work--just concentrate on building up overall mileage, with strides at the end of 2-3 runs
Second 6 weeks: Speed--Mondays do workouts like 10x400 or sets of (200-200-400) with full recovery @ 5k pace, maybe faster. Goal is to get used to moving fast again and improving your form at fast speeds, not anaerobic development. You shouldn't be struggling on these. Wednesdays do workouts like 3-4x1mile @ tempo pace (25-30 secs slower per mile than 5k pace). Take 1 minute in between each. Should not be that difficult of a workout. Go long one day on the weekend, easy all other days. Okay to race every other weekend or so.
Third 6 weeks: Speed--change Mondays to workouts like 5x1200 @ 5k pace. Build up to 5, may have to start with only 3. Don't go longer than 5 minutes per repeat. These are very tough, but the best workout you can do to improve race times. Recovery equal to running time. Idea is to work at your VO2 max. Wednesdays--start doing longer tempos of 20-25 minutes @ 25-30 secs/mile slower than 5k pace. This is basically just combining the 3-4x1 mile from earlier into one session. Maybe do some strides on the end of the workout. Keep up the long run on the weekends, racing every other week to get an additional hard day is good. Overall mileage can be somewhat lower than your peak mileage.
Fourth 6 weeks: Peak--change Mondays to shorter intervals, you can probably just design your own workout. Maybe do a 1200 at tempo pace, 3x400 @ 5k pace, 4x150@ mile pace, then another 1000/1200 @ tempo on the end. Idea is to move fast but to not wear yourself out. Wednesdays go back to something like 3xmile@ tempo pace. Cut out or decrease the long run. Focus is on racing now. You should feel like everything is clicking. Be sure not to taper too much, as this can throw you out of your rhythm, but some tapering will definitely help.