coming off base phase/when to up the pace.

[TheEd]

Jon, rather consider doing aerobic running until the 'soreness' disappears, it is Wednesday today and if the legs are still not right, rather consider 1hr easy running

then maybe put the following session in on Saturday

2 x 2k @ 3.50 per k Rest 90 seconds

followed by

4 x 1k @ 3.40 per k Rest 60 seconds

if you feeling great coming into the last 1k, then you can consider a 3.30 last km

less is better for now, the body is able to run faster than the pace you do the session in, if you give it a chance to recover and don't take too much out

TheEd