Posted: 29/06/2013 at 19:57
Don't worry about the next 10K in two weeks. There isn't enough time to train to change your time significantly for that one, so just go and enjoy it . Then, after that you can change your training a bit to aim for a faster time. Maybe don't enter another race for another couple of months so that you will have time for your training to have effect.
From what you have said it sounds like you may have overtrained a bit, perhaps running so many 10Ks, even if not at race pace has tired you out, you are now paying the price- your body is knackered so has switched to a slower pace and you feel sluggish etc. I would take a longer rest, let your shins recover and then start on a new training plan.
Quite often with training it is a few steps forward and then one or two back. The clever thing that comes with experience is recognizing when to rest/pull back from training and when to push yourself.
Then, when you do I would do as you said two shorter runs of 3-6 miles (nearer 3 to start with) and then one long run of 5-7 miles, building to 8 miles when you are ready. On the shorter runs once you are back running well (got your rhythm back), you can start to play with the pace. Doing some fartlek when you mix the pace up is fun and interesting and easier on your body, or you can just try upping your pace for some or all of the run. I quite often run out slowish on these runs then up the pace as I run back. Add some hills if you can, even if they are small ones as this is good for your strength and prepares you for those undulating courses.