The first thing to do is to get off the treadmill.<br>
Given what you have told us I would just be concentrating gradually building up your mileage on similar surfaces that you will be running your 10km. race and looking for some undulating course with equal amounts of both up and down.<br>
Frankly, (supra-maximal sprints) running sessions of downhills can very easily cause more injuries than they are worth. I do prescribe them during track season but to only the very experienced athletes.<br><br>
Incidentally it's up hill running that loads up your achilles, running down hill there is little pressure. You may like to consider doing some resistance work for your Quads, they are really going to take a pounding running downhill for so long.
Given what you have told us I would just be concentrating gradually building up your mileage on similar surfaces that you will be running your 10km. race and looking for some undulating course with equal amounts of both up and down.<br>
Frankly, (supra-maximal sprints) running sessions of downhills can very easily cause more injuries than they are worth. I do prescribe them during track season but to only the very experienced athletes.<br><br>
Incidentally it's up hill running that loads up your achilles, running down hill there is little pressure. You may like to consider doing some resistance work for your Quads, they are really going to take a pounding running downhill for so long.