Improving 10k training with advice

[martz]

My training during the week so far:

16 December – 7km Steady Run
Time – 0:38:21 (5:29/km)
AHR – 160 BPM
MHR – 174 BPM
Temperature – 24C

18 December – 5km Easy Run (Treadmill, no incline)
Time – 0:27:13 (5:27/km)
AHR – 136 BPM
MHR – 149 BPM
Temperature – 18C

19 December – 10km Easy Run
Time – 1:01:24 (6:08/km)
AHR – 149 BPM
MHR – 161 BPM
Temperature – 20C

21 December – 20km Long Run
Time – 2:11:20 (6:34/km)
AHR – 147 BPM
MHR – 161 BPM
Temperature – 25C