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

[sirchimp]

Did a nice 30min easy run - slightly faster pace than normal:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:26.4 | 126 | 139
2 | 5:23.8 | 140 | 145
3 | 5:12.8 | 145 | 148
4 | 5:18.7 | 149 | 152
5 | 5:17.9 | 153 | 156
X | 3:21.4 | 156 | 157 (.63km)

Today, Christmas fun 4x2k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:14.9 | 148 | 157
2 | 4:15.7 | 160 | 163
2K Total: 8:30.8
R: 90.6s + 29.4s HR: 163-122

3 | 4:09.8 | 158 | 168
4 | 4:09.8 | 169 | 171
2K Total: 8:19.6
R: 102.2s + 34.7s HR: 171 – 134

5 | 4:13.0 | 165 | 174
6 | 4:13.8 | 175 | 177
2K Total: 8:26.8
R: 120.9s + 32s HR: 177 – 144

7 | 4:12.0 | 171 | 179
8 | 4:10.8 | 180 | 182
2K Total: 8:22.8

Plan was going to be to ramp it up to 4:00 pace for the last 2k...but after the 2nd 2k, i decided to dial it back a bit, rather than crash and burn. Reasonably pleased, though i think if i got more rest the night before i could have done a bit better.

Anyway...Nice rest day tomorrow then a long run - 1:30:00....fun fun...

Hope you're having a good christmas...

Regards