Which 10K program to follow?

[Tiggercnk]

Just started the active 10K app which seems to incorporate tempo runs and fast runs further down the line. Now it turns out I’ve been running at the tempo race all the time ( as in just about at the limit of what I can maintain speed wise and not really conversation pace unless I was only answering yes or no). It’s not quick by any stretch (10.40 a mile) so today I slowed down to 11-11.30 in order to speed up for the tempo (which I upped to 10 per mile but was only for 3 mins) but this seems counterintuitive to me? But at the end of the run I did feel I could carry on and had to stop myself from doing so knowing there was a longer run next. I’ve looked at Juju’s and that looks simple and follows the 10% rule but doesn’t include any change of pace.

Which would you do? Have done? Are doing?