Here is my latest update from tonight session. A 10 mile run on a Friday evening!
2 mile warm up followed by 2.5 miles at Pace A, 2.5 miles at Pace B, 2 miles at Pace C then a 1 mile cool down. Each set of 2.5 / 2 miles was 10 seconds quicker than the previous set.
And here is my strava info: