The key workout to improve your 10k time is the tempo run, think approximately 20 mins, running continuously at your 10k pace. As it feels a bit easier each week try and speed up a little until you're at or even a bit below your 45min target pace.
With regard to your questions:
1: 400m should not be flat out, normally a bit faster than your 5k pace. How long you leave increases the intensity of the workout. start with 2 minute very slow jogs inbetween and then reduce the interval to increase the quality of the workout. Remember you should be able to do all your reps at an identical pace... if your last few are slower you're running too fast.
2: Strides at the end of a run are a drill, used to get your body used to running faster, they're not a workout. Think short 50-100 sprints and try and concentrate on making your form as perfect as possible.
3: Actually answered above.
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