In my training plan for this week, I put intervals at a 10k pace... I wrote it a while back and it is doing wonders for my training ready for the York(shire) Marathon with less than a month to go.
The trouble is I have no idea what my 10k pace is as it's not a distance I run/race often. Unless you know what that is, use a race time predictor to estimate your 10k time, there are loads online; if you have a Garmin, they usually have predicted times too. Get the pace from that!
This week's #trainingsessions intervals are:
5 x 5 mins at 10k pace with 2 mins recovery