Some Question Regarding the Training Outline

[John3:16]

Thanks a lot, Ed. I'd still like some clarifications about one thing, the Fartlek:

I understand the part about running a minute in race-pace, then running an easy minute, repeat six times. But:

1. Is that it? A 12 minute run? or should that be done after a 30 min easy run?
2. "Race-Pace" - I guess that means under 4:00/km, since I'm going for the sub 40 min challenge. My point is, even with a 30 min easy run before hand, it sounds pretty easy. Is that how it's meant to be?

Thanks again.