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Chalfie-
fast (10k pace) mile repeats are not comfortable in any way, the sessions will suck but you'll get faster/stronger.
After nearly 5 months of infrequent running following my first marathon, I used this plan to get back on track (pun unintended for once) and go for a sub 45. in my 5k time trial session I ran a 21:34 5k and a 44:36 10k (weighing ~98kg).
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Listen to @HatBeard, he's the Phil Jackson of running.
HatBeard
Mickie_Cricket
@Chalfie this one had me flying by the end of it. not as full on as the one above so probably not as effective but might be easier to fit into your schedule.
https://run.mcmillanrunning.com/the-best-10k-workout/