10k progression running 3-4 times a week

[TheEd]

Hi Thor, break the runs into 10 minute segments .. run 10 minutes and then stop and stretch to allow the pulse to get back to your specific need and yes, you can also walk to bring the pulse back down

depending on when you want to be ready to run harder will probably come naturally

try this out and let me know how things progress

and in truth, I prefer to use heart rate zones to avoid problems and to warn one when things are wrong but with time you should know your own body and what works

I hope this helps

TheEd