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@HatBeard
Basically it's as you say just interval work, but tailored specifically so that it will help you build up the short-term endurance you need to run at your goal pace for the full 6.2 miles.
When I did it, I was running 10k with run dem at about 7:30-8 min/miles on a tuesday, track for this workout on a thursday and then maybe a 6-10 mile run at social pace with another group on sunday.
As I said it's not as full on as the other plan posted but so long as you stick to the workout you will be training yourself to run at the desired pace for your goal for 6 miles and you can basically decide for yourself the rest of your week.