Sub 45 by Nov 18th

[raven_bc]

Wed 7.28k pace 6:07 44m AVG 139 (Running group)
Thu 9.91k pace 6:27 1h03 AVG 137 (Running group)

I did the 5k today it was much cooler than last time about 0C with fairly strong wind, unfortunately I was running into the wind about 20-30kph from the first 500m to 3.6k. I was hoping to make it into the 21's today but no such luck. I know I started quick and tried to pull back but no such luck.

1K 4:19 avg 163 max 172
2K 4:32 avg 169 max 173
3K 4:32 avg 172 max 173
4K 4:35 avg 172 max 174
5K 4:27 avg 173 max 175
total 22:26 avg 169

So racing a sub 45 next sun is looking unlikely. So tomorrow a longer run then an easy 30 on mon then tues is fartlek what pace should I be working on for that? 4:30 4:35?

Thanks

Raven