45 min 10k Training Program

[psycho]

Hey again,

I hit the 5k paced run today as follows:

Warm up and 1km at 6:59. The 5k with splits as follows.
4:27 AHR 161
4:20 AHR 172
4:31 AHR 176
4:13 AHR 177
4:43 AHR 178. This was actually 1.15k. GPS didn't position accurately.

So my total time was 22:14 for 5.15k, which is a 4:19 pace.

I take note about the cycling comments.

I was looking for a race on the weekend but I can only find a 6.8k on Saturday.

Would it be possible to adjust the rest of the week so I can participate ? 10k's seem to be done for the season in my area...

The week after there is another 6.8k race. So I'd really appreciate if we can work a schedule out so I can take part in at least one of them.

Thanks in advance !