10-15 min warm up, active stretches, 4 x :15-:20 strides
4 x 5 minute repeats @ Threshold pace with 1 minute rests in between.
5-10 min cool down.
Threshold pace is approximately your 10k pace and/or HR.
A variation of this on the track would be 4 x 1200 @ Threshold with a 200 recovery jog with the same warm up and cool down.