I planned on a 5 mile run with a few two-minute pickups sprinkled through the whole thing, but then I ended up running along the river, which has signs at each Kilometer, and decided to do 2 1-KM intervals as part of my run. I did the first one in 4:25 and the second in 4:22, with about a minute recovery in between.
Those aren't too fast (around 22-minute 5K pace), but I felt good, and next week I think I'll push for 4:15s and do 3 or 4 of them.
After the run I did 6 minutes of planks - 2 sets of 1-minute front, 1-minute right side, 1-minute left side.
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