This is a 6 minute efforts session. Begin with a warm up of around 10 minutes, then 3 lots of 6 minute efforts at your own effort pace, with 4 minutes of recovery after each effort. Once done, another 10 minutes of easy running to cool down!

You can program this into your watch if you have the capability (as per the screenshot), and you can even add a preferred pace for your effort to keep you honest! If you don't have the tech, the knowhow or the will, it should still be easy enough to track each 6 minute effort!