I am working on my middle distance times. Specifically 10k but assume my 5k will improve along the way. 5k PB just under 21 min. I haven't run a 10k race for years on flat road. I follow an 8 week schedule as i need structure for motivation. I intend to repeat this with an easy week in between. Without being to specific on each week it generally includes a long run, 2 speed work/tempo sessions and 2 shorter runs. The schedule describes the pace for each run as easy, steady and run. All the long runs say steady so I go about 9 min miles, all the runs to be done easy are obviously recovery runs as they sit after hard sessions but what pace is "run"? I have taken guidance from McMillan and used the recomended pace for steady state runs but it's not what I would consider a comfortable pace! No signs of any injuries or problems yet but would welcome some feedback on the effort level people put into their midweek runs.