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I'd say find your own level for intervals. Find a speed you can sustain over that distance, and then just push it a little bit. At the moment I find I can do ~800m (four lengths of the field I run across) at about 6.50/mile. I'll gradually try and get that to 6.30 over the next few weeks.
fakenger35-
+1 on finding your own pace on intervals. I find it's best to use perceived effort with a bit of trial-and-error thrown in. I've got a good engine but rubbish leg speed, so my 400m reps are often slower than club mates that I can easily beat over 5k, but better to run at my own pace with good form than try to keep up on reps and start getting messy.
PhilPub
Is there a good rule of thumb for what speed I should run 400/800 intervals?
Here gives a percentage of 5k pace 0 http://www.runladylike.com/2014/02/27/paces-for-speed-work/
Does that sound sensible for people who are more experience than me?