Speedwork... or something like that

Hey, it's me! I'm trying to remember to show up here at least once a week. On my long run Sunday, I discussed speedwork with another runner.  I like getting opinions on different ways to do effective speed workouts. 

My problem is that most include 400 meter repeats or even 800 meter repeats with a short recovery in between.  I never feel like I am getting anything more than intervals that are a little faster than my normal run pace.  What am I doing wrong?  Should I push myself harder?  What if I just suck?

So tonight, with mixed opinions from different people, I came up with what will work for me...for now.

At the track.  Goal is 2 miles total in around 30 minutes-ish.  Short and sweet with hard effort.

Walk 400 meters (one lap) to warm up my legs.
Alt running 100 meters and walking 100 meters to recover in between until I hit 2 miles total.
I prefer to run the straights and walk the turns...helps save my knees.
As I make the turn heading to the straight, I start slow run and end in a full sprint.  At the end of the back straight, my garmin had close to 6min per mile pace. Sweet!
Walk to recover and ease back into running pace at the front straight ending in full sprint again.  At the end of the front straight, garmin had around 7min per mile pace. Ugh...tired.
Do it again! And again! And again!  I made myself keep this up until I was pretty close to 2 miles and then I walked about 200meters to cool down. 
Stretch.  Done!

I'm going to try and make this my Tuesday night habit.  Might alternate hill repeats every other week since that awful stadium hill is right behind the track.  We'll see how this goes!