Tuesday I ran 9miles. Was a bit warm. Wednesday I rested and hydrated for Thursday's Mid Week League 10k. Took it easy due to heat and averaged 7:55/mi giving me 49:25 which I was very pleased with considering slightly undulating mixed terrain.
Going to pace a friend round OakHill Parkrun tomorrow. He would like sub 28, depends on the heat and how he feels.
Training at marathon race pace is fine. I do most of my marathons easy runs at marathon race pace. It's slow enough to easily recover from a 10mile run and gain benefits.
Training at 10k race pace is counter-productive. It's too fast to be a tempo run working on Lactate threshold and too slow to work on VO2max. So the only thing you're doing is getting confident at running 3miles at your 6mile pace when you know you can already run faster for that length of time during a 5k.