5k Training in three weeks

I had three weeks plus a taper week between my half marathon and my goal 5k. These are my workouts transferred from my log.

Week 6-2-14: Rest week of 49 miles mostly easy pace (ranges from 7:45-8:30 depending on how I feel) Ran Hinckley 9 mile loop both Sat and Sun
Week 6-9-14: Tues (9) Wed (8) Thur (10) Fri (6) Sat (5) Sun (8) Total: 49
     Tues AM: 10 short hill repeats at 5k effort
     Tues PM: 3x800, 600, 400, 200 ladder workout
          800s: 2:59, 3:03, 3:00 600s: 2:10, 2:14, 2:12 400s: 82, 83, 82 200s: 36, 40, 38
     Wed: 8 easy
     Thur AM: 1.5 miles at 6:09 pace, 0.5 miles at 5:50 pace, 0.5 miles at 5:18 pace two-three mins rest between each
     Thur PM: 5 miles easy with mix of trails
     Fri: 6 on trails super slow
     Sat: 5 easy
     Sun: 8 mini long run kind of fast
Week 6-16-14: Tues (10) Wed (6) Thur (11) Fri (9) Sat (9) Sun (9) Total: 54
     Tues AM: 8xlong hills at 5k effort
     Tues PM: 9x400 all in 85 except #4 in 84 one lap jog break between
     Wed: 6 easy
     Thur AM: 1.36 at 5:57 pace, 0.55 at 5:53 pace, 0.89 at 6:05 pace. Strict three minutes or less between repeats. Hard workout and was very tired afterwards.
     Thur PM: 5 miles with Second Sole group a little fast
     Fri AM: 4 miles easy
     Fri PM: 5 miles easy with mix of trails
     Sat: 9 mile mini long run on trails
     Sun: 9 mile mini long run on Hinckley loop in 1:11 with Rick. Very tired after this week.
Week 6-23-14: Tues (10) Wed (5) Thur (9) Fri (9) Sat (14) Sun (5) Total: 52
     Tues AM: 400/800 workout. Kept 400s at low 80s with 800s at 3:02-3:08, no rest between but one lap jog between sets. Very hot and hard.
     Tues PM: 4 or so easy
     Wed: 5 easy with mix of trails
     Thur AM: 1.2 at 5:55 pace, 1 mile at 5:58 pace, 1 mile at 6:05 pace (uphill)...confident at aiming for sub 19 mins. Don't adjust goal time.
     Fri AM: 4 miles easy
     Fri PM: 5 miles on trails...I prefer the single track at Hinckley to the gravel path
     Sat: 14 long with buds
     Sun: 5 miles easy with mix of trails...stick with Reagan since there are fewer bikes.
Week 6-30-14: Tues (5) Wed (4) Thur (2) Fri (6) Sat (16) Sun (5) Total: 38
     Tue: Miserable 400/200x2 at the track. Too hot. Not timed.
     Wed: 4 easy felt light
     Thur: 2 easy...too nervous for this race
     Fri: 5k race (3.05) in 19:02. 6:10 first mile and felt like crap from warmup on. Fit enough to run a decent pace but missed "A" goal time of 18:45. Met "B" goal time of 19:19. Third female (fourth unofficially) and managed to outkick those close behind me. Not a total loss, but still looking for a short race where I feel good.
    Sat: 16 mile long run on towpath with buds. Nice and easy until last three miles where pace sped up a bit. Felt sore for about 12 hours afterwards.
    Sun: 5 miles easy...weird knee pain that went up to hip at mile 2, so went to trails and cut run from 8 to 5. Moving into marathon training.