Yes another one for cryin' out loud.
Here's two workouts I have done:
1 Mile Hard, 3 mile tempo, 1 mile hard
5:11 (slightly downhill)
18:14
5:17 (up hill)
This workout was done on the roads
Later I did 600-400-300-200-100 w/ 200m rest for the first two then 100m rest:
1:49
70
53
31
12