Run intervals

4 x 200m @ Faster than mile pace
– 200m @ Recovery walk –
+
2 x 600m @ mile pace
– 3:00 @ recovery (walk) –
+
3 x 200m @ Faster than mile pace
– 200m @ Recovery walk –

Flow. 3 sets: 200m repeats, 600m repeats and again 200m repeats to finish.
Intent. Faster repeats on the 200s. Consistency and quality running on the 600s.

Pace. This is another challenging session if you’re hitting hard enough paces (relative to your capacity). As often, it’s better you start a bit too easy (if unsure of your pace) on the 1st 200m repeat, then build up through the 1st set. Emphasis on 200s is to push your pace/speed. On the 600s you’re working on speed-endurance and durability to sustain your target mile pace for a longer distance.
Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).
Adaptation. Develop your running speed, capacity and efficiency, and improve your body’s ability to transport and utilise oxygen. Learn to feel your pace on the runs.
Feel. This should feel like you are working hard but are still in control. Each repeat should be hard, but the jog/walk recovery should be enough to allow you to maintain your effort.