A 40+ female runner's journey to the sub 50 minute 10K

[Mistral]

Hi TheEd,

I started a new cycle on August 5. Here are the splits from the 2K and 1K sessions:

3 x 2K (August 7):
9:48
9:48
9:56 (a bit messed up as I was stopped by someone asking for directions - it was a good, controlled 2K as well)

5 x 1K (August 12):
4:44
4:44
4:43
4:45
4:41

I'm very happy with both these sessions and look forward to the 5K paced run, which I'll do on Monday morning when I have access to a track.

Which pace would you suggest I target for the day 15 session (3 x 5 min)?

Also, I don't have a race at the end of this cycle (next 10K is September 13). What should I do instead, just a long easy run?

Thanks!