Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 16
10K goal attempt — sub-45
benchmark
The whole point. Time trial or any local race.
Time
~45m
Distance
10.0 km
Difficulty
Hard
Target: 44:59
Instructions
Work
1
First 2 km controlled
4:32–4:35 /km
Work
2
Km 3–8 at target rhythm
4:29–4:30 /km
Work
3
Final 2 km: hold or accelerate
4:20–4:30 /km
✓ Mark as done