Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 15
Race-pace 1Ks
quality
45-minute readiness
Time
~62m
Distance
11.6 km
Difficulty
Moderate
Instructions
Warm-up
1
1.5 km easy warm-up
6:10–6:45 /km
Intervals × 7
2
1 km race-pace rep
4:25–4:30 /km
3
300 m easy jog
Cooldown
4
1 km easy cool-down
6:15–6:50 /km
✓ Mark as done