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+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
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.