Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 11
Goal-pace 1Ks
quality
10K specificity
Time
~65m
Distance
11.9 km
Difficulty
Moderate
Instructions
Warm-up
1
1.5 km easy warm-up
6:10–6:45 /km
Intervals × 7
2
1 km near goal pace
4:30–4:35 /km
3
300–400 m slow jog
Cooldown
4
1 km easy cool-down
6:15–6:50 /km
✓ Mark as done