8 Sets

200m @ 1 mile pace
200m @ Jog/walk recovery

Pace. Run your first 200m @ your 1-mile pace. This pace will be faster than your 5k effort from last week, but you may need to estimate around what the exact pacing should be. Either stay at the same pace or run a little faster on the following 200s if you feel you can maintain a bit faster. The short rest between repeats will challenge your stamina/endurance but if you choose the right pace, you should be able to hang on for all 8 runs. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).
Adaptation. Develop your running 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 very hard, but the jog/walk recovery should be enough to allow you to maintain your effort.