You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.