My aim is to get my 5k down to a respectable time, I would train towards 10k but I think timewise it's a little unrealistic right now.
So it sounds like I need to schedule in a regular consistent paced 5k run, with the occasional faster one once a month or so?
If I was you I’d just get out and run slowly. If you have your HR monitor. See what apps people tend to use for your watch and just get out with that.
Ideally people suggest that you should run in HR zone 2, although personally I’m usually around zone 3.