Improving 10k with regular training

[MMS]

you maintain all the long runs you have achieved in this build up

TheEd

Two questions to make sure I got it:

1. Does it mean that now the recovery runs will be 1hr runs and no more 30min?
2. I also keep 2h run as my long run, right?

The program would be something like:

1. 70min easy
2. 60min easy
3. 5x2k @ 4:30
4. Rest
5. 2h Long run
6. Rest or 60min easy?
7. 60min easy
8. 6x1k @ 4:20
9. 60min easy.
and so on....

MMS

ps:looking forward for the next Build up!