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Chalfie
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.