Sub 45 by Nov 18th

[raven_bc]

Thanks Ed,

I'm really synched about the PB. So I'll keep following the sub 45 training plan so tomorrow is an hour easy. I did see Tuesday is Fartleks can you give more info on how those should be run I see 3 reps of 5mins at 10k pace with an easy 1min rest. So should that be an easy warm up then run the 3 reps and warm down? Should I be going for a 4:30 pace?

Thanks,

Raven