Improving 10k training with advice

[martz]

Here is my workout of the week:

6th October – 10km Easy Run
Time – 0:59:31
AHR – 143 BPM
Temperature – 21C

8th October – 10km Steady Run
Time – 00:54:01
AHR – 156 BPM
Temperature – 17C

10th October – 7km Easy Run (Treadmill, no incline)
Time – 0:39:56
AHR – 135 BPM
Temperature – 18C

11th October – 5km Easy Run (Treadmill, 1% incline)
Time – 0:28:33
AHR – 141 BPM
Temperature – 18C

13th October – 5km Easy Run
Time – 0:29:46
AHR – 138 BPM
Temperature – 20C