How does this offseason track schedule look like?

It looks good mileage-wise, and your weeks are set up also looks good. Also good call on the strides.

I would do that 20-30 minute tempo every week. If doing a tempo every week gets monotonous, mix it up with a progression run.

If you want to keep the pure speed, either do that on your tempo day before you start the tempo, or put it on another day.

8x200 is not a good base workout. You want to do longer intervals (800+) or fartleks with the "on" intervals between 3 and 8 minutes.

Also maybe chill out and take a few bong rips once a week. Most mid-pack runners are too high strung.

Bump

I agree with most of what steeplechump said.

Im assuming that since you reported a 5000m and mile time that you mostly focus on those events, so the pure speed work probably isnt too helpful, your strides multiple times a week should cover that. I would echo what he said about doing the tempo every week instead. I might even suggest keeping it 30 min each week.

I actually like the 200s workout if the 200m recovery is not a jog, but something closer to half marathon pace. If your "on" is around mile pace, that ends up a pretty solid workout, kind of a variation on aussie quarters or whatever they are called.

Anyway, good luck.

Just to clarify for the OP, that 200 workout could be something like 8x200 @37-38 seconds with 200s at 46-47 seconds in between. I'd up that to 4x400 instead (maybe a bit slower too) to start out with and then down the speed and start doing 200s when it gets closer to track season.