Nikki - I would give the tempo a miss after doing it last night. I'm not sure what Stevie's session was but how about something like 6 x 3 minutes with 90 seconds recovery? A nice simple session and you can make it as hard as you like.
Thanks for the advice everyone, that's very helpful.
My 5k is also way off which is meant to be about 17:10 but is only 17:54. The training paces based on my half time look challenging but not impossible expect for the easy run pace which is really quick! The paces based on my 18:06 5k from Tuesday look too easy.
What sort of pace do you all do your easy runs? Most of mine are between 8 - 8:30/mile.
Thanks again for the advice everyone. It sounds like I need to up the pace slightly, sounds like I'm being a bit lazy!
Nikki - Being 10 metres off the back is nothing to be bothered about. You will soon improve and before you know it you will be at the front! It's quite normal at our club for the groups to be spread out. I've been at the back plenty myself.