Hlaupisub-50 10K
‹ Week 14

Walk / run recovery

Low stress

Time~35m
Distance4.2 km
DifficultyEasy
Route: Flat and short. Nothing to prove here.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): easy 6:12–6:52 · long 6:02–6:37 /km — trust these over the printed bands.

Ground you knowwithin reach of 4.2 km

4.0 km · rolling, 12 m/km

steepest descent −14 m in km 4 · run once · best 6:14/km

3.8 km · flat, 4 m/km

steepest descent −8 m in km 1 · run once · best 5:47/km

3.6 km · rolling, 12 m/km

steepest descent −23 m in km 2 · run 2× · best 4:50/km

5.0 km · rolling, 10 m/km

steepest descent −7 m in km 5 · run once · best 4:48/km

Instructions

Walk

15 min walk

Intervals × 5

24 min easy run
31 min walk

Walk

45 min walk