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I (roughly) followed it coming back from a running hiatus to try and regain some speed and help push me sub-45 for 10k just before I went into a marathon training cycle and found just doing those mile repeats helped me get much faster.
I think you're on the right track just throwing a few sessions together over a couple of months to help improve without getting too deep into a plan. but even then that macmillans one is pretty handy as it's simply progressions of a specific once a week workout than a fully prescribed 7 day plan.
HatBeard
Thanks @Greenbank @PhilPub and @HatBeard - all useful info.
Deffo should be a bit more organised when doing the next ones re: specific recovery time etc. Was just pausing my watch which annoyingly takes away the clock so I was just going off feeling.
Some ideas I might pinch in that plan for sure HB. Although I'm wary of following a plan too closely if I don't have a race to aim for/peak at!