Re: Improving your personal best in running
Cant comment on this specific workiut other than:
This is High Intensity after the 5 min warm up period. So it is meant to tire you out rapidly. They appear to claim this has same effect towards fat reduction as continuous long slow runs (aerobic).
This may work for you. To be a distance runner one has to build a base. By some long runs. Then convert that base to speed with some interval training.
For your fitness goal what you are doing may work.