Improving 10k with regular training

[TheEd]

That looks fine however it changes from person to person

as a 'loose' rule of thumb

If your personal best for 10km is 50 minutes this works out to 5 minutes per k

for an easy run you should add a minimum of 1 minute per k to your pace, so you should be running easily at 6 mins per k

however for an athlete starting off on a routine, it is best to go as easy as possible due to adapting to the continual exercise of weight bearing which running is

so easy way is the 'talk test'

you should be able to talk to someone while easy running

I hope this helps

TheEd