I added a bit to the version of Mona Fartlek that you read about.
The session I did tonight was:
1 x 120secs, 2 x 90secs, 4 x 60secs, 4 x 30secs, 4 x 15secs. I added the 2 minute bit at the front.
Ran these at a pretty solid pace using a float recovery of the same time length. Meaning I was still moving pretty well when I did the recovery.
All up the session came to 25 minutes and I covered 5:32ks in that time.
I had a 1.25k warmup to get to the oval I used and as I finished over the other side from where I started I had a 1.7k cool down jog back home.
The oval is pretty dark in places so it made it a bit hard to do the last bit with only 15secs of effort required.
Legs felt pretty good as it was all on grass. First time I have done this session and it felt quite good doing it.