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So using this and the advice from @ewanmac I slowed down a bit for the intervals, and aimed to get just under 5:00/km pace for those. Only three x 5 minute ones. It went ok actually! I should probably have bumped it back up to 7 minutes but that can come next week I guess. And I warmed up for longer this time too before going into the intervals which I found was more beneficial. And also ran a bit longer at the end to dial down. So I'm really happy with how it went. I think I want to target under 50 minutes for a 10km run in the next six weeks.
dubkev
NotThamesWater
if you can’t run for 7 minutes at your threshold pace then it’s not your threshold pace. As I said before it’s the best pace you could manage for an hour, or in simple terms threshold is between your 10k pace and half marathon pace. As a rough guess your threshold is just over 5 min kms, so looking on Strava, at between 4:20 and 4:40 you were trying to go too fast.
What youve described is a vo2 max interval and a 5 min interval of this is a beneficial workout, but isn’t what was in your plan so don’t beat yourself up but go a bit easier next time!