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

[sirchimp]

For posterity - My 40min easy run stats:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:17.1 | 122 | 130
2 | 6:01.0 | 131 | 133
3 | 6:01.2 | 133 | 135
4 | 6:10.3 | 133 | 135
5 | 5:50.8 | 134 | 137
6 | 6:01.1 | 134 | 138
L | 3:39.5 | 134 | 136 (.61 or so of a km)
R | 1:19.3 | 122 | 134 (cooldown - walking @ 6kph @ 1% grade)
R | 1:03.8 | 107 | 112 (cooldown - walking @ 6kph @ 1% grade)
R | 1:04.3 | 104 | 105 (cooldown - walking @ 6kph @ 1% grade)
R | 1:27.2 | 100 | 102 (cooldown - walking @ 6kph @ 1% grade)

I did some weights prior to this run, so i thought it might be taxing, but it was actually pretty good. My pulse was much lower...making me wonder if the treadmill was 'wrong' or 'miscalibrated' somehow...lol. I'll assume i'm just in better shape.



One question I had - any advice on breathing in relation to foot steps? I read somewhere to try and breath IN over 3 steps, and OUT over 2....Any suggestions on that front?

Regards,