What should i do next?

[TheEd]

Apologies for the delay in getting to your post Niikp

welcome to the forums

have you been able to put a 4k time-trial in as a marker

take a look at this: Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

let's do things in little steps

TheEd
ps.. thanks for all the info, will digest it more and more as we go along