I did a "hard" solo 6 miler today. It wasn't exactly 10k race pace (or else I wouldn't be asking) but it was definitely a "hard" effort but not all out. Here were the splits-
Warm up- 7:35
6:51
6:43
6:37
6:51
6:41
6:45
Cool down- 8:06
My guess is 5:15 1600m and 18:20 5k.
My race times are all about equal usually, thanks in advance.