Improving 10k with regular training

[MMS]

Time-trial
Hi TheEd,
I ran the 4k time-trial and achieved a 16:58 time. It was a run under not the best conditions. Although I started at 21:30, it was 30C and very low humidity levels. I ran the usual course and here´s the splits.

4k Time-trial
30C
Night Run

K|Time| AHR
01|04:10|168
02|04:15|184
03|04:20|186
04|04:13|188
Tot|16:58|182

I felt the heat and my mouth got dry really fast. Maybe it would be a better result if I able to run this last weekend, when it was colder (19C).
Anyway, I did the best I could under those conditions and let´s start the 10k program.

So, I think that a 4:25 and 4:15 pace for the 2000´s and 1000´s would be a good starting point, right?

Cheers.

MMS