Hlaupisub-50 10K
‹ Week 1

Easy + strides easy

Aerobic base + mechanics

Time~34m
Distance5.3 km
DifficultyEasy
Route: Terrain doesn't matter, effort does. On a hilly route your raw pace will look slow — that is correct, not a bad day.

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 5.3 km

5.3 km · hilly, 21 m/km

steepest descent −6 m in km 4 · run once · best 5:29/km

5.4 km · rolling, 12 m/km

steepest descent −36 m in km 1 · run 2× · best 4:55/km

5.2 km · steep, 28 m/km

steepest descent −27 m in km 5 · run once · best 5:51/km

5.5 km · flat, 5 m/km

steepest descent −11 m in km 3 · run once · best 6:14/km

Instructions

Easy

14 km easy6:10–6:45 /km

Strides × 5

2Relaxed stride
3Walk or very easy jog

✓ Done 2026-08-10 — auto-matched: 5.7 km @ 6:48/km