I think there needs to be some treatment of the cause of the injuries, not the symptoms. Foam rolling, etc, is all very well, but, with all due respect you’re trying to do too much too soon, weighing too much.
Speaking from experience, I’ve gone from a 17 stone, heavy drinking, chain smoking mountain biker three years ago, to a 13 stone, heavy drinking, mountain biker, roadie, and 46 minute 10k runner.
Slow steady progress and a careful monitoring of food intake. Nothing fancy. Gentle warmups, walking when I needed to at first. Training as hard as I could consistently train. Ie, always being capable of doing the next session.
I’d move your sessions to Tuesday and Thursday if possible, and drop them to no more than 3 miles at a slow pace. Saturday, do a mile at a slow pace.
Race day, look at the pace you did 5 miles at the other day and knock 15-20 seconds a mile off it. You’ll be able to run your 10k at that pace.