5K in zone 4

Just to compare results. I ran 5k this am and tried to stay in zone 4 as much as possible.
It was very comfortable, and i finished in 23:53 (not bad considering how slow I went at times).
I got a nyrr book on running from the library yesterday. It suggests that I should run 12 weeks of 5Ks in zone 4 to build up a based before speeding up. After today that looks doable.