Run 3x1000 meters with 3 mins rest between
Did this on treadmill at my condo.
1st 1K I started at an 8 min mile and sped up about halfway to a 7:30 min mile
2nd 1K I started at 8 min mile, sped up on second 1/4 mile to 7:30 min mile, then last 1/8 of a mile, sped up to 7 min mile
3rd 1K I started at 7:30 min mile, sped up on second 1/4 mile to 7 min mile, then last 1/8 of a mile, to 6:40 min mile.
I tried to keep my cadence fast per Mark's suggestion. This helped my breathing a lot. Also, we did this about 1.5 hours after we ate a pretty big meal at Ted's Montana Grill. Somehow I didn't hurl.