Improving 10k training with advice

[martz]

My workout for the week:

14th September – 5 x 1km interval with 90 sec rest
Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:36 | 154 | 85 | 166
Rest | 137 | 115 | 166
2 | 4:37 | 168 | 115 | 178
Rest | 146 | 125 | 178
3 | 4:34 | 178 | 125 | 186
Rest | 153 | 135 | 186
4 | 4:36 | 176 | 135 | 184
Rest | 152 | 138 | 183
5 | 4:25 | 183 | 138 | 190

Temperature – 16C

15th September – 5km Easy Run
Time – 00:29:59
AHR – 140 BPM
Temperature – 14C

16th September - 5km Easy Run (Treadmill, no incline)
Time – 00:28:58
AHR – 132 BPM
Temperature – 18C

18th September – 5km paced run
Km |Time |AHR
1 |04:49 |147
2 |04:48 |165
3 |04:49 |176
4 |04:47 |179
5 |04:46 |180
Time – 00:23:59
AHR – 169 BPM
Temperature – 13C

19th September – 10km Easy Run
Time – 01:01:02
AHR – 143 BPM
Temperature – 12C

20th September – 3x5min Fartlek with 1 min Easy

Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:51 | 145 | 71 | 163
Easy| 5:56 | 155 | 150 | 163
2 | 4:49 | 164 | 150 | 174
Easy| 5:58 | 163 | 155 | 172
3 | 4:48 | 174 | 155 | 180
Easy| 6:01 | 168 | 160 | 180

Temperature – 11C

21st September – 5km Easy Run
Time – 00:29:47
AHR – 143 BPM
Temperature – 12C