Improving 10k training with advice

[martz]

Here is the workout I’ve done during the week:

22nd September – 5km Easy Run
Time – 00:29:44
AHR – 143 BPM
Temperature – 14C

24th September – 5km Time Trial
Km |Time |AHR
1 |04:26 |168
2 |04:30 |181
3 |04:32 |189
4 |04:33 |191
5 |04:20 |194
Time – 00:22:21
AHR – 185 BPM
Temperature – 13C

27th September – 12km Easy Run
Time – 01:13:46
AHR – 148 BPM
Temperature – 18C