Getting Started on Training Plan

[amorts]

I understand what you are saying, the main problem was I missed my chance to do the 4k time trial to set the times. Crucial I know.

Anyway, continuing with the plan I ran a 5k time trial on Sat and was a little disappointed with the performance. My legs were a little tired from doing 12k on Friday morning apart from this I felt fine.

I ran a 18:42 which is some 20 secs off my pb and a fair way off the 18:15 I hit on my last 10k outing of 38:07.

Here are my 2008 5k time trial times to give you an idea what I mean;
19th Apr 18:55
10th May 18:52
17th May 19:23
07th Jun 18:51
14th Jun 18:28
12th Jun 18:25
30th Aug 18:42

I have been doing a lot of work on my stamina as you may remember that was a concern of mine was after 5k my pace dropped off significantly.

I would like some advice on what my pace should be for Sunday as this 5k TT result has thrown me. I expect to be around 38:07 again. Any useful training advice this week would also be helpful.

Thanks.