Improving 10k training with advice

[martz]

Workout I did during the week:

20 October – 5km Easy Run (Treadmill, 1% incline)
Time – 0:28:06
AHR – 141 BPM
Temperature – 18C

21 October - 6 x 1km interval with 90 sec rest
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:11 | 155 | 80 | 169
Rest| - | 146 | 123 | 169
2 | 4:15 | 169 | 123 | 181
Rest| - | 155 | 126 | 181
3 | 4:17 | 176 | 126 | 186
Rest| - | 162 | 132 | 186
4 | 4:17 | 181 | 132 | 193
Rest| - | 170 | 140 | 189
5 | 4:19 | 183 | 140 | 192
Rest| - | 166 | 142 | 187
6 | 4:15 | 186 | 142 | 196
Temperature - 16C

22 October – 5km Easy Run (Treadmill, no incline)
Time – 00:27:21
AHR – 143 BPM
Temperature – 18C

23 October – 10km Easy Run
Time – 0:58:52
AHR – 144 BPM
Temperature – 17C

25 October – 5km Paced Run
Km |Time |AHR
1 |04:46 |140
2 |04:47 |162
3 |04:47 |173
4 |04:47 |176
5 |04:46 |177
Time – 00:23:53
AHR – 166 BPM
Temperature – 20C

26 October – 10km Easy Run
Time – 00:58:56
AHR – 143 BPM
Temperature – 21C