5 minute warmup run easy
400 Meter @mile pace
400 Meter @easy pace
200 Meter @fast pace (3-5 seconds faster than mile pace)
Rest 2 minutes
5 minute cooldown easy
*The 200 Meter is meant to be at your GOAL Mile pace (not what you currently can do)
This should get increasingly difficult as the sets go on, but once you cannot maintain the pace, shut it down.