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

[sirchimp]

4x2k session:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:12.9 | 152 | 162
2 | 4:09.7 | 165 | 167
2K Total: 8:22.6
R: 90.8s + 31.2s HR: 167-122

3 | 4:07.8 | 162 | 171
4 | 4:09.0 | 173 | 175
2K Total: 8:16.8
R: 90.7s + 28.2s HR: 175 – 142

5 | 4:11.8 | 169 | 177
6 | 4:19.9 | 177 | 179
2K Total: 8:31.7
R: 121.8s + 33.1s HR: 179 – 145

7 | 4:18.8 | 171 | 180
8 | 4:15.9 | 181 | 184
2K Total: 8:34.7


Not the session i wanted...but overal not horrible. I took an extra 30s rest before the last 2k...
I came out fast with the intention to up the speed a bit each km...but again found that i didn't think i could keep it up so dialed it back a bit.

Managed to hit a new HR high as well I don't know what my actual HRmax is, but i figure its very close to 184...I use 186 in my HR monitor watch. I'm actually impressed i ran that last KM with an average HR above 181...though its a little skewed because the last 400m I really gunned it, but still.

A very lovely feeling washes over you when you come to a stop and know you're done...almost like you're floating...possibly oxygen shortage in the brain? lol...

Anyway...rest day tomorrow and then a nice monotonous long run. Advice on where to keep my Heart rate for the long run?

Regards...