I ran 10K yesterday at 47:11. The 5K was at about 22mins. Not good, yes. I know. But at the same time its not so bad because I am coming back from an injury and my last 10K run, which was on 10th Dec 2008, took 44:55 and I believe I can slash more than a minute in 7 days off this 47:11 though I am about 2Kgs heavier.
So, yeah, if I don't incur an injury, in 2 weeks I should be able to run a sub 45mins 10K then I concentrate on slashing off the remaining time to reach a sub 40 mins 10K.
So far, so good. The training continues.
Every week I will attempt a 10K run and record the time carefully to determine areas of improvement.