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@cookiemonster
Thanks, interesting. After the 1km intervals yesterday (or actually 1160m - i used the odd lengthed regents park track) i thought that 3 x 2 mile intervals would be the best bet for a 10k - long enough to work aerobically but short enough not to burn out.
So for a weekly schedule, I 'm thinking one long(er) run, one 10k-pace interval session and one fast'ish tempo type run. Weekdays, I'll work around my commute which is 6 miles. Maybe:
Monday - no running (cycle instead)
Tuesday - 6 miles at easy pace (8 - 9 min/mile)
Wednesday - 6 miles with 4 miles fast(er) (7 min/mile)
Thursday - 2 x 6 miles at easy pace (8 - 9 min/mile) run into and home from work
Friday - no running (cycle instead)
Saturday - 3 x 2 miles (6:26 min/mile) 5 min rest
Sunday - 8 - 10 miles at easy pace (8 - 9 min/mile)
Just looking at it, that (to me) looks like a fairly chunky load, >40 miles a week. Maybe too much in fact. Might get the tube home on Thursdays...