Advice required. I would like to improve my 5k and 10k times. To do a 5k in 30 mins it is recomended a Tempo pace run of 10.35 per mile and intervals of 140sec for 400 and 69 secs for 200. At present I can run these distances much faster but haven't done a 30 min 5k or a 60 min 10k, what am I doing wrong? I am currently on track to complete the GNR and then want to improve my times for shorter events next year, do I need to slow down in my speed sessions and increase tempo running or look at endurance.