OK Daniel .. we can look at doing the sub 40 minute 10km program
the pace to start with is 4.10 per k for the 2k session which = 8.20 per 2k
the pace for the 1km session is 4 minutes per k
what running have you been doing till now what is your longest run and how often do you run a week, please?
from your 4k time-trial, the result shows you must be doing running to achieve this time .. nice going
once I have further data I am able to balance the schedule out further with regards to the long run
the program is progressive and the first 3 week cycle is all about adaptation, so don't get hasty .. patience is needed during this process
over to you