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Ordinarily, taking your pace for a leg of a rep session isn't going to give you a sensible baseline for the rest of your training.
But, seeing as you look like you spanked yourself in the first leg, you can probably treat it as a standalone race-pace session, and use it as a bench mark.
If you plug that into one of the training pace calculating spreadsheets, it suggests that you are currently around a 42:45 10k or 20:30 5k*
The idea then is to use that baseline to set your interval & threshold paces (for example, Daniels Tables gives paces of 4:43 /km threshold and 4:02 m/km interval)
* Assuming you have the base miles in your legs for those distances
NotThamesWater-
Yes - I know I can do 6 miles at 7 min/mile without too much stress, and that I could not do 10k in 40 mins. So ~43 mins feels about right
I’ll focus on some structured training for a couple more weeks and then go out and see where I stand.
I want to have something to focus on - a goal that’s a little out of reach - to give me the motivation to focus on running over cycling for a while
cookiemonster
Hi - I’m not sure what a 5k gives me that i don’t know from the 2 miles on Saturday?
I’ll get round to doing a parkrun, but 9am Saturdays are difficult coz kid commitments. Though we do the 2km junior run on Sundays! (4 year old hoping to crack 14 minutes next week...)