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NotThamesWater
dubkev
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.