I've read a lot of comments along the "slow and steady" lines but my question is are you better pushing a bit more if you can manage it?
Today I did 3.7km with an average of 8:10/km (according to Runkeeper anyway)
Without the warm down the first three 1km splits were around 7:40
Am I OK trying to sustain this sort of pace or would I benefit more by slowing down a bit??
*** Disclaimer: Complete newbie to this so assume I know nothing plus I will seldom take offence to anything ***