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

[sirchimp]

Last 4 days of grinding...:

30 min easy - 6k
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:56.1 | 107 | 125
2 | 4:54.7 | 129 | 133
3 | 4:54.8 | 136 | 139
4 | 4:54.8 | 139 | 141
5 | 5:02.2 | 142 | 143
6 | 5:09.6 | 142 | 144
Total: 30:52.2
131/144 AHR/MHR

60min easy - 11k
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:59.9 | 110 | 123
2 | 5:12.8 | 124 | 127
3 | 5:12.9 | 129 | 132
4 | 5:12.9 | 132 | 135
5 | 5:12.7 | 135 | 139
6 | 5:13.0 | 140 | 142
7 | 5:12.8 | 141 | 143
8 | 5:21.8 | 142 | 144
9 | 5:34.8 | 142 | 144
10| 5:42.8 | 141 | 143
11| 5:49.4 | 138 | 141
Total: 59:45.8
134/144 AHR/MHR

Rest - blessed rest

5k Paced Run:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:55.2 | 144 | 153
2 | 3:56.9 | 155 | 157
3 | 3:56.8 | 159 | 162
4 | 3:57.0 | 163 | 165
5 | 3:48.2 | 167 | 170
Total: 19:34.1
157/170 AHR/MHR

Soo..the 5k run I did on the same treadmill in the same gym i've been using for awhile now. I don't think its the EXACT same one as my previous 4k time trial (5k aborted attempt)...but i have been using it a lot, and don't believe it to be out of whack.

That said, this 5k paced run I dialed in 15.2kph - 3:55/56 pace and it was good. Difficult, but doable. I could have ran further, but i opted to speed up a bit in the final km, but still didn't get my HR going too much.

My standing pulse just before getting going was 56bpm...which I normally measure as my resting pulse lying in bed, though i haved really measured that in a month or more now.

Anyway...tomorrow an hour of easy running, then 30min, then back to the track for another 10x400m session...

Regards,