to start with, focus on day 3 to day 8 . the 2k session . long run up to 90 minutes, at lower range, so 140 to 150 max .. if you running below 140 bpm and you are comfortable then keep the pulse lower
day 8 is 1k session and thereafter focus on running easy runs at around 140 bpm or add 60 seconds per km on the pace you would like to race the 10k in.
so if 10k aim is 43 minutes, work out what the pace per km that is and add 60 seconds per km to that pace. then see how close you are to 140 bpm when running at set pace
the 5k run = half of 43 minutes, if that is your 10k time you aiming for
hope this helps and do ask further questions