I've got 4 weeks before the 10k I've entered.
Due to various issues - illness, holidays etc - I haven't been able to follow a 10k plan. I'm running every other day: a couple of 5k' s and a longer run, which I'm extending timewise each week.
Today was my longer run - I went out for 47 minutes and covered 4.82 miles. However, my overall speed was slower by 30 seconds per mile, compared to last weekend's long run...so the distance I covered in the extra time wasn't proportional. Does this matter?
I'm a bit lost as to how to focus my efforts over the next 3 weeks - should I build up time, or distance? And does it matter if I've never run 10k before the race day?