Just a quick update, I have increased my miles to around 25 per week and added a longer run. managed a 38:56 10k yesterday so I guess the extra miles help. Hopefully I can increase the mileage further of the coming weeks and aiming for some decent 10k times.
Thanks for your comments. I tried to do a Slow 10 mile run yesterday but find it hard not to run too quickly. I restrained myself as much as possible to average 7:15 min/miles, it felt very comfortable. I think I will try to mix things up a bit and see how I go.
Anyone recommend a training plan for a sub 40 min 10k. At the moment I only run 2-3 times per week, normally between 3.5 and 6 miles. I tend to run these at one speed being as fast as I can manage at the time. I think I need to think about a more structured schedule. My 10k time has gone from 51 min down to 40:30 so not too disppointed just want to see how much faster I can go with the correct training.