Iv done a couple of 10ks in recent months one it 51.50 and one in 50.52 aswell as a half marathon, which im resonably happy with. But im doing another 10k in a months time and i would like to aim for a sub 49 time. This is probably nothing to you guys but i felt like i gave everything in those last two.

So my question is how do i get the speed in a month to shave off those 2 minutes? I currently do on average 4 runs a week 2 runs between 35-40 mins, one interval session (8 * 100meters + 20 jog) and a relaxed long run of 55.

What do i need to do \ change?