A simple 8x mile with 1 minute recovery. Followed by 4x200 with 200 jog recovery.
4:59
4:58
4:57
4:55
4:58
4:57
4:52
4:38
31
30
30
29
For reference last year I did 6xmile with 1 minute recovery and averaged 5:04. Three weeks later I ran 23:57 for 8km. Thanks Letsrun!