Improving my running

[PYL]

I came up with 4:14 which I round up to 4:15? Or is it 4:20?

So far it seems I'd go with the following

2K at 4:15 (8:30)
1K at 4:05
400m at 3:55 (94 sec)

Then again there is no 400m session in the sub 45 minutes program. How sad hehe

Does it mean my 10K race pace should be about 4:15? That would give me a 3 minutes PB!

thanks