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

[sirchimp]

Day1 + Day2 complete of the cycle prior to my 10k..:

Day1: Easy 60-70min:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:49.8 | 114 | 128
2 | 5:12.6 | 130 | 134
3 | 5:13.2 | 135 | 139
4 | 5:13.3 | 136 | 140
5 | 5:13.1 | 138 | 141
6 | 5:12.1 | 140 | 141
7 | 5:21.6 | 141 | 144
8 | 5:30.3 | 139 | 141
9 | 5:30.5 | 139 | 142
10| 5:34.7 | 140 | 144
11| 5:50.6 | 137 | 141*TM stopped
12| 5:25.0 | 140 | 144
Total: 1:05:06
135/144 AHR/MHR

Day2: Easy 30min:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:07.2 | 112 | 123
2 | 4:55.1 | 133 | 137
3 | 4:52.4 | 137 | 141
4 | 4:56.9 | 141 | 143
5 | 5:03.9 | 141 | 144
6 | 5:10.0 | 143 | 144
Total: 31:05.5
133/144 AHR/MHR

Prior to my 30min/6k session as i was walking to the gym, i noticed a very very slight pain in my right foot's achilles tendon area....nothing particularly bothersome...so i ran anyways...

While running - no problems at all.

After the gym, walking down some stairs, i noticed an increase in the pain in the achilles. I'm not sure its the achilles....if I poke around with my hands i can't feel any pain.

Seems odd considering i just did a fairly easy week of running...

Its not so bad as to make me think i should not do my 5x2km session tomorrow, but what do you think TheEd? Re-evaluate i the morning? Stop being a baby? Take it easy? HEhehe...tough to diagnose with minimal info like that.

I'm not limping, nor am i in discomfort at all while at rest. absolutely ZERO pain/discomfort while sitting. Only when walking, is there a slight pain...and a little more when walking down stairs...

If I had to guess, i'd say its a little higher up my leg...closer to my calves than my heel. Perhaps where the achilles meets the calf muscle?

Just had a nice steak dinner...clearly that will deliver sufficient protein to repair the problem. As a side note...i think i've been neglecting my nutrition somewhat...probably not getting sufficient protein, or healthy food in general. I aim to fix that going forward....

So in summary...I'll re-evaluate tomorrow pre-run if i do the 5x2k session...and take under advisement anything you might add before then!

Thanks!