First of all, please separate thoughts and sentences more clearly in the future. You'll find that people can't help you if they can't understand you.
Secondly, unless you've got very good speed, 10:10 and 4:35 are not realistic. What are your other distance PRs? Unfortunately, (and I don't mean this callously), the track does not care whether you got hurt, or you had insufficient base for this reason or that, so if you can, avoid excuses (however valid...) and keep a level-headed and realistic mindset. You will become very frustrated with your training and performances if you don't have feasible goals.
What you've described as I understand it sounds like a good base, but what kind of training have you done before? Are you prepared for the shift to 65 mpw? High mileage is excellent, but only if you increase sensibly - if you don't, you might be looking at another season of injury.
If you are not doing indoor track, just keep consistent, quality mileage throughout the winter. I recommend beginning to include speedwork sometime in the middle of February - 400 and 800m repeats are key. Make sure to include key elements like striders. Including fartlek workouts will help you learn to surge at key points in your races. Hopefully someone here will have a more specific training plan, but it helps if you give us some more information about your training background before we suggest anything.
Good luck! If you go and prove me wrong and get your current goals, more power to you!