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@PhilPub
If I'm not in the habit of interval training, I like to ease myself in with a combination of progressive and/or tempo runs. One of my favourite sessions is the mid-week sort-of medium-long run. After an easy mile I'll either gradually increase the pace over a few miles till I'm somewhere around threshold/HM pace by the end (and a mile cool-down) or I'll hit a tempo pace that I'll try to maintain throughout the run. Start off with the progressive run to ease yourself in, and work up to maybe 4-5 miles @ target HM pace. Of course, main caveat is volume of effort/overall run should be related to your current level of training, so no point trying to hammer out 5 miles @ HM pace in a 7 mile run if your long run is currently only 6 miles. But you get the principle.
Speaking of easing back in to interval training, I'm due to be on the track again next Tuesday for the first time since December 2019. Christ! Looking forward to it, but I know there will be some DOMS for a couple of days afterwards. Have done barely anything quicker than 10k pace for over a year; I threw in 3 x km reps during an otherwise very easy run on Saturday. Pleased with the pace (3:16, 3:15, 3:13 off 90 secs rest) but glutes and quads were feeling it for a couple of days afterwards. 6 x 1k next week.