After just a little speedwork which preparing for a 5K, I have been able to cut down on my fastest lap time at Nehru Park (2.8K lap), from 14:46 mins to 14:13 mins, which is roughly a 5:04 pace. I did this after running about 7K at an easy pace. I started a bit fast which probably resulted in a lower speed for the second half on the run. My target for next week would be to improve this to under 14 minutes, which should not be too difficult.
I think my focus in the off-season should be to with long distance running, and include a bit of speed-work.