Sub 50min 10k if possible?

[Jambo]

Hi TheED,

Here is my Day 15 Results:

1k warmup @ 6.20km pace

1 x 5 minute Interval
Time Distance Avg Pace Avg HR

4:35.9 1.00 4:36
0:24.9 0.10 4:16
Total
5:00.9 1.10 4:34 149

1 minute rest Hr 122

2 x 5 minute Interval
Time Distance Avg Pace Avg HR

4:28.4 1.00 4:28
0:42.3 0.16 4:29
Total
5:10.9 1.16 4:29 152

1 minute rest Hr 110

3 x 5 minute Interval
Time Distance Avg Pace Avg HR

4:09.5 1.00 4:10
1:51.1 0.45 4:09
Total
5:10.9 1.45 4:09 156

1k Warm Down @ 5:45km pace.

Felt hard today but recoveries seemed to go well to give me enough to go again. Thoroughly enjoyed that session and liked the times achieved.


How should I plan for Mondays Race?


Cheers

Jambo