So this is my first normal training week after the half.
Yesterday (Monday) I did a 7.5k run in 45mins. I was trying to up the pace a little, but I don't think my average pace shows it really. There are some small hills on the back end of the route, which would have lowered the pace a little, but not much.
I have another, similar, run today, but there are time trials the following day, so I'll be taking it a bit easier.
Let you know how it goes!