I would personally do a couple of 4/5 milers. With the first 3 miles at your quicket pace, then if you cant continue,slow it down for the last couple.
Then add in a sprint session. Either simple 100m sprints,jog back x10. Or try adding excercises into it for a taste of bottom field at PRMC. So you could sprint 100m,10 burpees, 10 squats,jog back, x 5-10.
Also try using a football or rugby pitch. Either sprint the lengths/widths and jog the opposite. Or add excercises at each corner. So make each of the four corners an excersise, one corner could be pressups, one situps, one burpees and one squats.
Hill training is also good.
And then add in a long run if you like at the end of each week,maybe at a slower pace.