10K Training Program Question

[Hyperspace]

Hey TheEd,

Got out at lunch today on the work 4miler (2miles d/hill, 2 up).

Had a busy morning and let myself go downhill holding easy pace, weather was amazing and felt need to push myself a bit uphill. Made 1st 3Km in 12:55. Back up hill wind was in face, dug in, felt strong and finished strong.

Effort ended up being moderate/hard.
Hrate Avg 145bpm
Time: 30:55
Pace: 4:55/km

Were pleased to do this with the 10Km looming a week on Sunday. Were thinking of a suitable run to finish off week on Friday - what do you recommend, an easy 5 miler or something? Or even some speedworK? :mmm: Will have access to a professional 400mm running track on Friday - could use for something?

Sat: Surf holiday is back on after flight restriction lifted. Fly out Sat morn.

1st Day surf on Sunday @10:30am. Were thinking of doing a strictly easy 4miler as a warm up for rest of day. After Sun:

Mon: Surfing
Tues: AM Surfing PM: 3 miler easy/walk.
Wed: Rest.
Thurs: 7am: 4 miler easy, maybe some + short bursts at race pace. 10am Surf
Fri: Surf
Sat: Come home
Sun PM: 10Km race: Moderate pace. Forget the PB!

Any advice on any of this much appreciated. Am planning to ditch any running if feeling jaded or not recovering. The 10Km on Sunday is not my focal point. After holiday it will be time for me to focus on the running.

Hope to hear form you soon,

Cheers,

D