Looking to up my running quantity/quality

Adforperu

I think I’m finally back to full fitness following my injury so now want to up my game a bit. I was thinking of weeks looking something like this (this is an example):

Tues: club run – either 8/9 miles or 4x1500m
Thurs: club run – intervals (we usually do something like 60 second sprints or whatever)
Sat: 5k race or hill session
Sun: long run (8-14 miles)

This look any good? Seems like there’s not much milage in there, but a mate at the club said that doing the 4x1500m has benefited massively for him. Where should I be fitting in my recovery runs too – would Friday be best? How far? On Tues/Thurs I’ll be running 2.5 miles to get to the session itself.. but obviously that’s about 30 mins before the intervals start..