5k training

So...I'm entering week 3 of training.

Week 1 was ok. Did 3 3 milers and a 5 miler. Missed the 5x400 (but I played an 80 min rugby game that week, so I think it evens out).
Week 2 was less ok. I did 4 3 milers, missing the 5 miler. I mean to do it Sunday and miss a 3 miler (no excuse this week, and my attendance at 2 low contact practices doesn't really make up for it). I was sore though (ok, excuse?). My Fri & Sat 3 milers were both at a 9 min pace, the fastest I've run in MONTHS. Months I tell you (once upon a time, 30 mo or so ago, I was running entire half marathons faster than that pace).  Anyway, I just couldn't stick it out.

So enter week 3. I'm going to rugby playoffs this weekend, and have no idea if I'll play there or not (up to the rostering Gods, and my own performance I suppose), so I'd like to get at least 4 runs in this week. Plan is 2 3s, 1 4 (scrapable), 1 6, and 6x400.  I did get the 6x400 in already - I made my college kids do 2x400 3 times through with me (well, they ran for the time it took me to run 400, so less or more depending...).

My times...even with a little chatter...1:46, 2:00, 1:54, 1:44, 1:49, 1:45. All solidly below (or just at) an 8 min pace and mostly closer to a 7 minute pace. Now granted, I had some rest (probably 10 minutes) between each set, but clearly I need to do speedwork on totally flat surfaces more, and run with people more. No one wants to be outrun by kids you're coaching (even if they are 10 years younger and 40 lbs lighter).