sub 40 or 45 min program?

[rook]

I did a 10K around the track yesterday and I shaved off another minute from my PB, this time I did it in 42:55. I'm really happy with that time! The program is definitely working and the smooth progression is really encouraging :great: Here are my lap times:

Total avg HR 165, peak 187, recovery 169 to 84 in 5min

1:46 - 142 avg HR
1:48 - 156
1:44 - 166
1:43 - 174
1:45 - 164
1:43 - 164
1:43 - 168
1:44 - 167
1:43 - 168
1:44 - 165
1:42 - 167
1:43 - 166
1:44 - 167
1:43 - 168
1:45 - 165
1:44 - 164
1:44 - 166
1:44 - 165
1:44 - 165
1:44 - 166
1:43 - 166
1:40 - 169
1:39 - 169
1:40 - 169
1:35 - 170

I felt pretty comfortable through the race and I was faster in the last 2K, so I think I should have started with a bit faster pace. I'm feeling pretty confident about following a 42min pace for my race in 3 weeks.

I felt pretty good during the 400m training earlier this week. I started with a faster 80sec lap and then did the rest in about 88-90sec. Here are the last 5 times (lost the others):

89.4 - 164 peak HR
86.7 - 172
87.1 - 176
87.3 - 166
85.6 - 175

I'm thinking of doing the next 1Ks and 2Ks in the same times as this past cycle, and then the 400m a bit slower since it's only a few days before the race. Do you think I should aim for different times? Thanks Ed.