I ran a 10000 meter time trial today at the local high school track. Guess what: 41:29. My goal was 41:33, because that is the 20:00 5K equivalent according to McMillan, but I wasn't sure if I could do it. I was fairly confident though that I could go under 42 minutes. So I decided to go out at 1:40/lap pace, which is 6:40/1600 m, 6:42/mile. Here are my 1600 m splits:

6:40, 6:40, 6:38, 6:41, 6:37, 6:42, 1:31 (for the last 400 m).

Before the last lap I was on pace for 41:38, and I was able to kick 9 seconds in the last lap.

I am more than satisfied. I know that track is easier than race, but this was in training! McMillan says this translates to a 19:58 5K. Also, my 5K splits were 20:50, 20:39.