5min, 4min, 3min, 2min, 5min, 4min, 3min, 2min @5k-10k pace with half jog rec. Pollok Loop 
You may also like
5x 400m (60 sec jog recovery), 2-3 sets with 3 min between sets – 5k pace (TRACK) OR 8.5 miles with 4.5 […]
16*1min brisk (30secs easy), route of 2 mile loop, Bella Park (FARTLEK, SPEED)
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
25 mins tempo run Bella Park (TEMPO)