Followed Floss's advice and started with a 20 min run then switched on the podcast and kept running for the 5 min warm up walk. The speed work itself is 6 x 1 min bursts of faster running interspersed with slow running. It went well and I carried on running afterwards to make it up to 60 min in all. I thought it was a great way of breaking up a 60 min run and it has given me a new running goal. I think for now I'll insert the podcast in my 60 min runs twice a week like I did today but over time I'd like to build up running at the faster pace, first to 5 min at a time, then 10, 15,20,25,30. I think running at that pace for 30 min is a nice goal to work towards over summer.
So thanks for the nudge Floss!