Same as last Thursday but now on the road:

Run 1200m mod pace
Rest 2min
Run 400m fast
Rest 2 min
Run 800m mod pace
Rest 2 min
Run 400m fast

Rest 2min

Run 400m mod pace

Rest 2min

Run 400m fast

Mod= slower than your 1 mile PR pace by 15-20sec/400m
Fast= your goal mile pace