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If it's literally 30 mins, I definitely say go for the tempo run for best "bang for buck". 10 mins progressive warm-up, 15 mins @ hard but sustainable pace, 5 min cool-down. Not every time you go out, but weekly, or every other week mixed up with some intervals maybe. You'll be working somewhere between VO2 max and threshold, so you're covering some useful bases for general fitness.
PhilPub
Chalfie
Hills?
Lolz. I'm in Lincolnshire. it's pan fucking flat.
I'm away for a week and then again for another week. I need to do something otherwise I'll go mad.
I've no running goals atm, so just need to do some fucking exercise in about 30 mins a day.