Speed: Warm up 2 miles. 4x1200 @ ~7:42 pace with 400 jog recovery. Cool down 1 mile. Tried the first one at 7:30 pace just for fun and decided it wouldn't be much fun 3 more times at that pace.
Training Plan Entry
Speed: Warm up 1.5 miles. 4x1200 @ 5K-10K pace with 600 jog recovery. Cool down 1.5 miles. 7:42 pace (7.8 mph)