Let's try this again...

[wookie]

grand on the time but do be cautious

so rather aim at a sub 42 minute 10km pace and work from there as you still need to establish consistency .. stick with the sub 45 minute 10km program structure with the pace of the quality sessions aimed at sub 42 minutes for the 2k session

once you do at least 1 decent cycle and run a race we can work on things from there

TheEd

Perfect!

So
day 3 is, - 03 start with 4x2k R90-2min 8min 14 (4.07 per k) ??
day 8 is, - 08 start with 6x1k R60 - 90 3min58 to 4min07 L ??
day 12 is, - 12 5K paced run - aim sub 21:00 5k ??

Thanks