Hlaupsub-45 10K block
‹ Week 13

1K slow + fast block + 1K slow quality

Simple race-specific run

Time~31m
Distance6.0 km
DifficultyModerate

Instructions

Warm-up

11 km easy6:10–6:45 /km

Work

24 km @ goal pace4:28–4:32 /km

Cooldown

31 km easy6:15–6:50 /km