Welcome! If you have a smartphone there are a few different 10k apps available. If you go out to the main team page they are listed near the top. My other suggestion as far as intervals go, would be to check out Jeff Galloway. On my last couple of long runs (I ran 13.1 miles yesterday!) I was messing around with 3/:30 intervals but instead of walking for the 30 seconds I just slowed my running pace. It really helped with endurance!
I am new to this. I have ran several 5ks and feel confident that I will be able to run the 10k. I was going to try to start at the 22 min run 1 minute walk week and go from there. Any other suggestions?
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