Hlaupsub-45 10K block
‹ Week 14

1K slow + fast block + 1K slow quality

Simple race-specific run

Time~36m
Distance7.0 km
DifficultyModerate

Instructions

Warm-up

11 km easy6:10–6:45 /km

Work

25 km @ goal pace4:28–4:32 /km

Cooldown

31 km easy6:15–6:50 /km