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

[sirchimp]

Ok...5k paced run done. here are the splits for the 60min + 30min + 5k paced runs...:

30min easy run
--------------
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:34.9 | 131 | 140
2 | 5:26.8 | 140 | 143
3 | 5:27.3 | 142 | 144
4 | 5:27.3 | 142 | 144
5 | 5:26.9 | 145 | 147
X | 2:35.8 | 147 | 149

60min easy run
--------------
1 | 6:28.0 | 114 | 131 – includes walk - 1min
2 | 5:26.8 | 132 | 136
3 | 5:27.8 | 135 | 136
4 | 5:26.8 | 136 | 138
5 | 5:26.9 | 140 | 143
6 | 5:26.7 | 144 | 146
7 | 5:27.4 | 146 | 148
8 | 5:27.3 | 146 | 149
9 | 5:26.9 | 148 | 150
10| 5:27.7 | 149 | 151
11| 5:20.0 | 151 | 153
- Note - just ran 11k, which was a bit over 60min...

REST DAY
---------------
1 | beer
2 | beer
3 | beer


5k Paced Run
---------------
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:15.7 | 144 | 154
2 | 4:18.9 | 157 | 159
3 | 4:15.5 | 162 | 164
4 | 4:16.1 | 166 | 169
5 | 4:17.7 | 169 | 171
--Total: 21:23.9
-Notes:
I had energy left at the end, but I don't think i had more than 2km or so in me at this pace...so i think this was faster than my 10k pace. But, I definitely could have ran this 5k faster. So again, I'm not really sure what i should be aiming for on this particular run...If it was my goal 10k RACE pace for the following week i think i ran too fast...

The next 7 days according to the sub 45 plan:
60min easy run (5:20-5:30/km target)
30min easy (5:20-5:30/km target)
Fartlek
40min easy (5:20-5:30/km target)
40min easy (5:20-5:30/km target)
rest
RACE

For the Fartlek - what should i aim for my 5min 'race pace'? I guess whatever i'd be racing a 10k at in the next race? Considering where i'm at here, what would you advise that might be?

I think for the 'race day' I might either of try to crack 16minutes on the 4k, or 20minutes on the 5k...Suggestions?

Regards,