10k progression running 3-4 times a week

[Punkthor]

Hi TheEd! I did the 4K timetrial 4 or 5 weeks ago. I ran a hard but fully controlled 4.48/km which gave me a 5k pace of 4.45/km and 10k pace of 4.55/km. I trained with those paces on the following cycle and decided to stay with the same paces for this cycle as well because I don’t want to rush it like I did the last time, and ended up burning out and lose motivation.

The 3x2k felt pretty good I must say, and improvement from last cycle when comparing HR. Tomorrow is long run

Wish you a great weekend, TheEd!