sub 40 10 k. Please advise

[robbie_1000]

Hi Ed,

I've kept a rough record over the last few weeks of my random running, here goes:

14/6 easy 5k
16/6 2x2k @4min 3x2k @4min30 R90
18/6 easy 5k
20/6 slow 15.3k
21/6 easy 4k
23/6 easy 5k
25/6 easy 5k
28/6 easy 8k
1/7 4x2k @4min 1x2k @4min45 R90
4/7 10k 46mins
9/7 5k 20mins 5x1k @4mins30 R60
11/7 slow 9miles
13/7 10k easy
15/7 8k 40mins

I couldn't let go of the 2000 sets as i grew so fond of them lol!
I've been doing the speed work at the gym so treadmill only, been getting out on the roads more now though for the long/easy runs.
So am hoping for a time trail and to get back on the plan.

What do u reckon Ed?:confused:
Cheers
Rob