Sub 40 10km plan- 3/4 days a week??

[supersplurk]

Hello Ed (and anyone else reading).
So, since my last disastrous 6 x 1 km session I have been trying to follow the programme fairly closely and, on the whole, it has been going well.
My runs have been:

Sat: 80 Mile cycle
Sun: Off
Mon: Off
Tue: Off (Really needed to rest the legs)
Wed: 30 mins easy – 5.4 km (140 bpm) (Day 9)
Thurs: 50 mins (140bpm) 8.7 km
Fri: 5km – 21:18 – This felt comfortably hard, was glad to finish but wasn’t flat out.
Splits were: 4:30/4:20/4:12/4:10/4:06 – No Hr Monitor
Sat: Off
Sun: Off
Mon: 30 mins easy – 6.5km – No Hr Monitor
Tue: 1 hr easy – 11.5km approx (no watch)
Wed: 10 x 400 with 60 s R. – Felt good. Once I got a feel for the pace I was actually holding back so as not too run faster than 86s. It was very hot today (32!) but this did not seem to have too much of an impact.
Splits were: 89/92/90/90/88/87/86/90/91/88

My next race is Sunday 5th August (11 days from now).
Any advice on how to continue between now and the race would be greatly appreciated.
After this I intend to start cycle 2 and I hope to be able to stick to it a bit more closely.