1 mile warm up, stretch (dynamic) then 40 minutes at about 8:00 min mile pace, then 15 minute fartlek (30secs easy/30secs hard)
My team does something like this 4 days per week then a long run once a week of around 8-10 miles.
Does this sound like good training? The mileage will probably increase throughout the summer. I really want to break 18:00 this year for the 5k and ran 19:09 last year averaging only 18 mpw in the summer and then about 25 in the school year.
Well it is certainly better than your 18 mpw from last year.
While it is not your standard Summer of Malmo:
http://www.bunnhill.com/BobHodge/rtp3.htm
All of that fartlek is most likely roughly covering both the fast and long intervals.
However, you are missing a weekly tempo run and there is no reason to be taking two days a week off.
Thank you. And yes, I was planning on maybe doing an easy run on my own on Saturdays. The fartleks are usually VERY easy on the easy reps and about 90% on the hard reps. We will probably also start doing a weekly tempo later in the summer.
I'd say this sounds like a good stimulus of base mileage with a moderate effort just to make sure the effort is there. I would talk to your coach about changing things up every once in a while considering this will become repetitive over time and you may lose your motive to run.