Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 10
400 m sharpening
quality
Speed reserve
Time
~37m
Distance
6.8 km
Difficulty
Moderate
Instructions
Warm-up
1
1 km easy warm-up
6:10–6:45 /km
Intervals × 8
2
400 m fast
4:10–4:20 /km
3
200 m slow jog
Cooldown
4
1 km easy cool-down
6:15–6:50 /km
✓ Mark as done