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Nef
@PhilPub
Another running-specific reason (compared to, say, cycling at various intensities) for doing a high proportion of easy pace is injury prevention. Easy running builds up strength in tendons and muscles for running-specific form, making the more intense session easier to perform and to recover from.
^ Routine above looks pretty sensible. If you had longer than four weeks I'd substitute continuous hard efforts - i.e. tempo runs - for some of the interval sessions: good for (lactate) threshold improvement, and useful for race fitness, beyond just cardio fitness generally. But yeah, in a short time frame the harder interval sessions should have some effect on VO2 max/ aerobic capacity.