I did the 4k test run today. It was a quite normal run and my body felt ok. I did it in 17:30, which was about 15 seconds slower than expected but OK I would say. It was a pretty consistent run with the following km times: 4:19, 4:24, 4:26, 4:22. I think this represents well the shape I am in right now. I've lost around 30 seconds on the 4k since May.
It also prooves that I probably can move to the Sub45 program now, although it will probably be tough at least in the beginning. I'll need the speed in order to be able to improve on my 21k time next May.
I feel full of energy now and ready for the heavy winter program.
All the best to you!