My assumption is based on the fact that after 10km i am shattered and i am running 63 minutes for it. That clearly doent show good base fitness. But it is a HUGE improvement from January when I couldnt run for 100m (seriously i couldnt).
Also your link doesnt seem to work. Perhaps you can check this and i can review your site.
Last night I attempted this and would welcome feedback to see if i am doing it right.
I did 5km run and ran at a pace of 7.30 mins per km. After 2km I put in a sprint of around 150 metres (pace of around 4mins per km) then slowed back to 7.30 mins pace for around 200 metre, then sprint etc and did 4 repetitions.
I found that going slow my legs were burning more than normal.
Overall i completed the 5km in 34 mins with the final slow being pretty slow as the sprints took alot out of me.
Probably i did it all wrong, so help would be welcomed.