Hlaupsub-45 10K block
‹ Week 15

2K race blocks quality

Race-specific endurance

Time~52m
Distance9.8 km
DifficultyModerate

Instructions

Warm-up

11.5 km easy6:10–6:45 /km

Intervals × 3

22 km at race pace4:28–4:32 /km
3400–500 m easy jog

Cooldown

41 km easy6:15–6:50 /km