Is training for a 5k PR and 13.1mi completion at the same time reasonable?

My first priority is keeping my 5k time going down for military training (I’ve recently had some medical issues and have to get my 3mi time back down in a few months or risk dismissal from returning to training).

That being said, I would love to work up to 13.1mi just for myself. I don’t care about the pace or to do an official race. I just enjoy the challenge. However, after my last two long runs, 9.2mi and 10.1mi, I experienced multiple day lasting knee pain and menstrual spotting during the run. I’m concerned my one distance run a week could be too much when the rent of the week is focused on 5k training, which again is my main priority.

-24 yo female

-Previously ran a peak 25mpw at 10:30-13:00min/mi depending on if the run was 2-4mi or 10mi

-two 2-4mi easy runs with 8x100m strides, two 400-1200m pyramid or 400m repeat speed runs, one long distance run

-goal is 21:00-24:00min 5k and running up to 13.1 at any pace

-best 5k was 25:30, currently around 30:00-30:30

-I live in the mountains, elevation 4000-4500, and the town is about 13mi long with one road. The route is almost all straight uphill or downhill with maybe 2-3mi paths that are somewhat flat.