Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 16
Short 400s
quality
Light sharpening
Time
~25m
Distance
4.4 km
Difficulty
Moderate
Instructions
Warm-up
1
1 km easy
6:10–6:45 /km
Intervals × 4
2
400 m fast
4:12–4:18 /km
3
200 m easy jog
Cooldown
4
1 km easy
6:15–6:50 /km
✓ Mark as done