Training Help

Hi,

 I have recently started running again after a 3 year break and am having difficulty finding a training schedule that seems appropriate.  I'm currently traininng for a 10 mile (three weeks away) and I'm running between 5.5 and 7.5 miles three times a week (all at about 10 min miles) and also do 2 spinning classes and pilates each week.  I'm aware that I should be doing some tempo runs or interval training but I'm not really sure where to start.  I had a go at the Smart Coach but when I put in my recent (3rd Jan) race time for a 10km it was suggesting I do my long and easy runs at 11:32 pace, which seems far too slow.  I have joined a running club which is helpful to keep motivated but they only run once a week and the type of training isn't varied.  I'd be grateful of any advice.

 Thanks,

 Vicky

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