Improving 10k training with advice

[martz]

Here is my training for the week so far:

25 November – 8km Easy Run (Treadmill, no incline)
Time – 0:43:31
AHR – 140 BPM
Temperature – 18C

27 November - 10km Easy Run
Time – 0:58:46
AHR – 149 BPM
Temperature – 20 C

28 November – 7km Easy Run
Time – 0:40:44
AHR – 145 BPM
Temperature – 19C

30 November – 14km Long Run
Time – 1:25:48
AHR – 149 BPM
Temperature – 25C