Hlaupsub-45 10K block

The 16 weeks

Base → threshold → 10K-specific → peak → goal window. Down weeks 4, 8, 12. Benchmark 5Ks in weeks 5, 10, 14 decide whether week 16 is a sub-45 attempt or a stepping stone. Every slot has options — pick the one that fits the day.

W118 kmW220 kmW322 kmW418 kmW524 kmW626 kmW728 kmW823 kmW930 kmW1032 kmW1134 kmW1227 kmW1334 kmW1436 kmW1532 kmW1620 km
ran planned

Week 1 · 2026-08-10 · base · target 18 km

Easy Pure easy32m · 5 kmEasy + strides34m · 5.3 kmGentle progression32m · 5 kmTime-based easy33m · 5.1 km
Quality 3-minute repeats33m · 5.6 km1K repeats36m · 6.2 kmContinuous tempo29m · 5.2 km400 m repeats35m · 6.2 km
Long Classic long run50m · 8 kmTime-based long run51m · 8.0 kmNegative split50m · 8 kmFast-finish long run48m · 8 km
Recovery Recovery jog20m · 3 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 2 · 2026-08-17 · base · target 20 km

Easy Pure easy32m · 5 kmEasy + strides34m · 5.3 kmGentle progression32m · 5 kmTime-based easy33m · 5.1 km
Quality 3-minute repeats38m · 6.5 km1K repeats43m · 7.6 kmContinuous tempo31m · 5.6 km400 m repeats38m · 6.8 km
Long Classic long run57m · 9 kmTime-based long run58m · 9.0 kmNegative split56m · 9 kmFast-finish long run55m · 9 km
Recovery Recovery jog20m · 3 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 3 · 2026-08-24 · base · target 22 km

Easy Pure easy39m · 6 kmEasy + strides40m · 6.3 kmGentle progression38m · 6 kmTime-based easy39m · 6.1 km
Quality 3-minute repeats43m · 7.4 km1K repeats43m · 7.6 kmContinuous tempo33m · 6 km400 m repeats41m · 7.4 km
Long Classic long run63m · 10 kmTime-based long run64m · 10.0 kmNegative split62m · 10 kmFast-finish long run61m · 10 km
Recovery Recovery jog27m · 4 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 4 · 2026-08-31 · base · target 18 km

Down week — absorb the last block. Quality dose drops back to the phase-opening session; volume drops with it.

Easy Pure easy32m · 5 kmEasy + strides34m · 5.3 kmGentle progression32m · 5 kmTime-based easy33m · 5.1 km
Quality 3-minute repeats33m · 5.6 km1K repeats36m · 6.2 kmContinuous tempo29m · 5.2 km400 m repeats35m · 6.2 km
Long Classic long run50m · 8 kmTime-based long run51m · 8.0 kmNegative split50m · 8 kmFast-finish long run48m · 8 km
Recovery Recovery jog20m · 3 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 5 · 2026-09-07 · threshold · target 24 km

Benchmark week — the 5K time trial (≤ 24:30) is the recommended quality session.

Easy Pure easy39m · 6 kmEasy + strides40m · 6.3 kmGentle progression38m · 6 kmTime-based easy39m · 6.1 km
Quality Benchmark 5K time trial40m · 7.5 km1K threshold repeats46m · 8.1 km2K blocks42m · 7.5 kmFast 400s32m · 5.6 kmTempo sandwich28m · 5 km
Long Classic long run69m · 11 kmTime-based long run70m · 11.0 kmNegative split69m · 11 kmFast-finish long run67m · 11 km
Recovery Recovery jog27m · 4 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 6 · 2026-09-14 · threshold · target 26 km

Easy Pure easy39m · 6 kmEasy + strides40m · 6.3 kmGentle progression38m · 6 kmTime-based easy39m · 6.1 km
Quality 1K threshold repeats53m · 9.5 km2K blocks42m · 7.5 kmFast 400s35m · 6.2 kmTempo sandwich30m · 5.5 km
Long Classic long run76m · 12 kmTime-based long run77m · 12.0 kmNegative split75m · 12 kmFast-finish long run74m · 12 km
Recovery Recovery jog27m · 4 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 7 · 2026-09-21 · threshold · target 28 km

Easy Pure easy45m · 7 kmEasy + strides47m · 7.3 kmGentle progression45m · 7 kmTime-based easy46m · 7.1 km
Quality 1K threshold repeats61m · 10.9 km2K blocks55m · 10 kmFast 400s38m · 6.8 kmTempo sandwich32m · 6 km
Long Classic long run82m · 13 kmTime-based long run83m · 13.0 kmNegative split81m · 13 kmFast-finish long run80m · 13 km
Recovery Recovery jog34m · 5 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 8 · 2026-09-28 · threshold · target 23 km

Down week — absorb the last block. Quality dose drops back to the phase-opening session; volume drops with it.

Easy Pure easy39m · 6 kmEasy + strides40m · 6.3 kmGentle progression38m · 6 kmTime-based easy39m · 6.1 km
Quality 1K threshold repeats46m · 8.1 km2K blocks42m · 7.5 kmFast 400s32m · 5.6 kmTempo sandwich28m · 5 km
Long Classic long run63m · 10 kmTime-based long run64m · 10.0 kmNegative split62m · 10 kmFast-finish long run61m · 10 km
Recovery Recovery jog27m · 4 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 9 · 2026-10-05 · 10k specific · target 30 km

Easy Pure easy45m · 7 kmEasy + strides47m · 7.3 kmGentle progression45m · 7 kmTime-based easy46m · 7.1 km
Quality Goal-pace 1Ks51m · 9.3 km2K goal blocks41m · 7.5 km400 m sharpening34m · 6.2 kmFast middle block32m · 6 km
Long Classic long run88m · 14 kmTime-based long run90m · 14.0 kmNegative split88m · 14 kmFast-finish long run86m · 14 km
Recovery Recovery jog34m · 5 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 10 · 2026-10-12 · 10k specific · target 32 km

Benchmark week — the 5K time trial (≤ 23:00) is the recommended quality session.

Easy Pure easy45m · 7 kmEasy + strides47m · 7.3 kmGentle progression45m · 7 kmTime-based easy46m · 7.1 km
Quality Benchmark 5K time trial40m · 7.5 kmGoal-pace 1Ks58m · 10.6 km2K goal blocks41m · 7.5 km400 m sharpening37m · 6.8 kmFast middle block32m · 6 km
Long Classic long run94m · 15 kmTime-based long run96m · 15.0 kmNegative split94m · 15 kmFast-finish long run93m · 15 km
Recovery Recovery jog34m · 5 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 11 · 2026-10-19 · 10k specific · target 34 km

Easy Pure easy52m · 8 kmEasy + strides53m · 8.3 kmGentle progression51m · 8 kmTime-based easy52m · 8.1 km
Quality Goal-pace 1Ks65m · 11.9 km2K goal blocks54m · 10 km400 m sharpening40m · 7.4 kmFast middle block36m · 7 km
Long Classic long run101m · 16 kmTime-based long run102m · 16.0 kmNegative split100m · 16 kmFast-finish long run99m · 16 km
Recovery Recovery jog34m · 5 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 12 · 2026-10-26 · 10k specific · target 27 km

Down week — absorb the last block. Quality dose drops back to the phase-opening session; volume drops with it.

Easy Pure easy39m · 6 kmEasy + strides40m · 6.3 kmGentle progression38m · 6 kmTime-based easy39m · 6.1 km
Quality Goal-pace 1Ks51m · 9.3 km2K goal blocks41m · 7.5 km400 m sharpening34m · 6.2 kmFast middle block32m · 6 km
Long Classic long run76m · 12 kmTime-based long run77m · 12.0 kmNegative split75m · 12 kmFast-finish long run74m · 12 km
Recovery Recovery jog27m · 4 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 13 · 2026-11-02 · peak · target 34 km

Easy Pure easy45m · 7 kmEasy + strides47m · 7.3 kmGentle progression45m · 7 kmTime-based easy46m · 7.1 km
Quality Race-pace 1Ks49m · 9 km1K slow + fast block + 1K slow31m · 6 km400 m race sharpening37m · 6.8 km2K race blocks52m · 9.8 km
Long Classic long run94m · 15 kmTime-based long run96m · 15.0 kmNegative split94m · 15 kmFast-finish long run93m · 15 km
Recovery Recovery jog34m · 5 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 14 · 2026-11-09 · peak · target 36 km

Benchmark week — the 5K time trial (≤ 22:30) is the recommended quality session.

Easy Pure easy52m · 8 kmEasy + strides53m · 8.3 kmGentle progression51m · 8 kmTime-based easy52m · 8.1 km
Quality Benchmark 5K time trial40m · 7.5 kmRace-pace 1Ks55m · 10.3 km1K slow + fast block + 1K slow36m · 7 km400 m race sharpening43m · 8 km2K race blocks52m · 9.8 km
Long Classic long run101m · 16 kmTime-based long run102m · 16.0 kmNegative split100m · 16 kmFast-finish long run99m · 16 km
Recovery Recovery jog34m · 5 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 15 · 2026-11-16 · peak · target 32 km

Easy Pure easy39m · 6 kmEasy + strides40m · 6.3 kmGentle progression38m · 6 kmTime-based easy39m · 6.1 km
Quality Race-pace 1Ks62m · 11.6 km1K slow + fast block + 1K slow40m · 8 km400 m race sharpening37m · 6.8 km2K race blocks52m · 9.8 km
Long Classic long run82m · 13 kmTime-based long run83m · 13.0 kmNegative split81m · 13 kmFast-finish long run80m · 13 km
Recovery Recovery jog27m · 4 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest

Week 16 · 2026-11-23 · taper goal · target 20 km

Goal-attempt window. Nothing is booked — run the 10K attempt whenever this week suits, solo or in any local race. If week 14 said 'not yet', run it at 4:35/km as a stepping stone and roll into a short next block.

Easy Pure easy26m · 4 kmEasy + strides27m · 4.3 kmGentle progression25m · 4 kmTime-based easy26m · 4.1 km
Quality Race-pace touch35m · 6.2 kmEasy + strides36m · 5.6 kmShort 400s25m · 4.4 km10K goal attempt — sub-4545m · 10 km
Long No long runrestShort easy37m · 5.5 km
Recovery Recovery jog20m · 3 km30-minute shuffle30m · 4.4 kmWalk / run35m · 4.2 kmNo runrest