10km training goal times

[TheEd]

Hi DRUS, the paced run the week before, is normally at around half the distance or less, of the race distance that comes the next week

so, if the race is 5k .. in the future consider only 3k @ race pace

warm up and warm down should give you ample to not feel as though you doing nothing

so your 18:46 5k from the paced run should be working towards a sub 38 minute 10k for example

hope this makes sense, please ask for clarification

TheEd