Goodman Honkey, Don't mind trying to hit 10 a while, maybe in six or eight weeks..Keep it to 8 reps and let your body adjust a bit.
You'll get the pacing. The first one is always hard to nail. better to be 10 seconds slow than 5 secs fast.
Hopefully the shins are okay.. no magic bullet there I'm afraid. Bit of Heel raises off a step and running on grass if you can. Normally it'd be back way off the milage for a bit and build up again but 5 weeks ir whatever from you half you'll likely have to manage it unless it gets really bad.
Shins a bit better this morning, I’ll keep going and see how I fare out
Will keep it to 8km then, suits me with stretching and getting a warm up in which I didn’t manage last night
Good advice on the pacing, I think 5:00 is a good target for now as it had me at the right level of effort I’d say. My avg HR was 155
I need to get the thurs session in this week. Looking at the 4x8mins at 5:10 with 90secs breather suggested