OK .. lets go through this
for the 1k session, only speed up to 4.05 over the last 2 x 1k, otherwise keep it between 4.10 to 4.15 per k
drop the 10 x 400m session and replace it with
3 x 1600m @ 4.10 to 4.15 per k with 3 minute Rest between each 1600m
don't take the pre-run sips of water before the run, lets see if that also assists
regarding off-period and build-up, we recommend this to avoid stagnation, even if it takes longer to get back to form after the build-up, you do jump to a new level.
We can look how things go during this cycle