Am running my first 10K next Sunday (Trafford). I've been running for 3 years but mainly on the fells and have raced all distances up to 23 miles. I've done a couple of road races but nothing 'serious' like a 10K and am really keen to do well. I did a 5K in 23:48 two years ago. Have been doing speedwork twice a week for 2 years now although have yet to see these great results I keep reading about!!!
Want to do well - any advice on pre race training next week, warm up or what time I can hope for appreciated.