Not running much (2-3 days/week, 10-20mpw) but this week's workout is below. Thoughts on tomorrow's 10k time? If I don't go out too fast I think I can hang on to at least 6:00 pace.
6 x 1000m (1:30R) + 400m (1:30R)
3:45 / 3:45 / 3:40
78 / 78 / 76 / 75
3:40 / 3:20 / 3:00