Your plan looks pretty good, judging it only as template. My only suggestion, based on your own sef-fitness description, would be to make Wednesday either HIIT or sprinting (which is a HIIT workout) and remove sprinting from Sunday. At least for the start.
Remember, your battling 23 years of inactivity, this isn't going to happen overnight. Just take it slow and the gains will come.
Good luck and keep us updated on your progress!