Think so.. (logged here mainly for my reference)
4K = 19:14 @ 4.49 per km
5k time = 24:03
10K = 48:06
10K + 1 min = 49:06
5 x 200m @ 4:55 per K with 90sec rest.
6 X 100M @ 4:45 per K with 60 sec rest
10 x 400M @5:05 per K with 45-60 sec rest.
Do I start out on these paces above or follow the pace in the program?
I also have a race on Sunday but not really done much recently to get sub 50 time..