10k training - how fast can i get in 5 months?

[sirchimp]

Hey Ed....So I did day 1 + 2 as followS:

Day 1 - Easy 60-70min (did 12k)
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:53.0 | 120 | 130
2 | 5:27.6 | 132 | 135
3 | 5:26.0 | 134 | 138
4 | 5:27.8 | 137 | 141
5 | 5:26.7 | 139 | 145
6 | 5:27.0 | 141 | 144
7 | 5:35.7 | 140 | 143
8 | 5:42.8 | 140 | 143
9 | 5:56.1 | 138 | 143
10| 6:04.2 | 138 | 143
11| 5:52.8 | 140 | 142
12| 5:53.2 | 140 | 142
Total: 1:08:12
137/145

Day 2 - easy 30min (did 6k)
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:50.3 | 116 | 126
2 | 5:13.3 | 133 | 137
3 | 5:16.0 | 138 | 141
4 | 5:09.7 | 140 | 142
5 | 5:24.9 | 141 | 143
6 | 5:39.9 | 141 | 145
Total: 32:34.1
134/145 AHR/MHR

Both sessions felt good. I like keeping the pulse around 140 - thats working well I think. I can see some slight improvements as well in my speed at that pulse rate - even in the short time i've been keeping it there.

Woke up today with a bit of a sore throat. I decided to take the day off, rather than do the 2k session. I'm wondering if thats smart? Should I have given it a go? Or substituted an easy run?

As well, If I'm feeling better tomorrow should I jump into the 2k? Or do an easy run? Feels like its subsiding, so I suspect I'll be feeling good tomorrow. I just didn't want to do a hard session today and risk making the cold worse.

Thoughts? Do the 2k tomorrow if feeling better? Or an easy run, pushing the 2k back? Or...?

Thanks Doctor Ed