Training towards a sub 45 minute 10K in a year

[pit75]

Hi TheEd,

To give some update. I am following the program and today I did day 15 (3 x 5min @ 10k pace with 1min easy).
Here are my result (garmin watch):

TIME // AVG PACE (min/km) // AVG HR
- Warmup: 08:20 // 5:55 // 137
- Run 1 05:00 // 4:47 // 152
- Slow 1 01:00 // 5:52
- Run 2 05:00 // 4:49 // 155
- Slow 2 01:00 // 5:48
- Run 3 05:00 // 4:43 // 158
- Slow 3 01:00 // 5:43
- Cooldown 12:48 // 6:06 // 144

So for my 18 minutes run combined (without warm-up and cool-down):
TIME // AVG PACE (min/km) // AVG HR
18:00 // 4:55 // 155

It felt like I could do few more repeats with this tempo, as I wan't filling exhausted at all.

For day 19 I was thinking to run 6 to 8 km on track with pace near 4:50 and see how it goes, and then on to the next cycle.