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About six months ago I rediscovered running after a break of 20 years having run at county standard in my teens. On average I've been going out for just one slow/steady run of 4-6 miles a week but recently increased that to around 7-9 miles a couple of times and added a treadmill sesssion of around 5K fast or 3x1 mile fast repeats. 10k races times have been 47:33 (May), 46:09 (July) and 44:47 (October). I'd like to work towards a sub 40min 10k. I realise I'll have to increase the training but want to know if it's realistic to expect to achieve my aim off the back of three sessions a week. I am thinking of retaining the long run and treadmil session but not sure what other session would be best. Perhaps a tempo run of about 5 miles? Any thoughts or advice would be most welcome.