8min hard, 2 min rest x 4 reps.
It's been nearly 3 weeks since I did a serious run, and that included missing two events I'd actually got an entry for. Not so fast but about as I'd been expected, so I'll be back where I was in good time.
Would sugest 8 minutes moderate and the 2 minute parts fast..
this way you can give yourself this extra push..
8 minutes fast can be pretty long as well..