Hlaupisub-50 10K
‹ Week 1

Recovery jog recovery

Extra easy volume

Time~20m
Distance3.0 km
DifficultyEasy
Route: Flat and short. Nothing to prove here.

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 3.0 km

3.0 km · flat, 3 m/km

no steep descent recorded · run once · best 7:40/km

2.9 km · flat, 2 m/km

steepest descent −9 m in km 3 · run once · best 4:49/km

3.1 km · steep, 31 m/km

steepest descent −11 m in km 1 · run once · best 6:14/km

2.9 km · steep, 27 m/km

steepest descent −20 m in km 3 · run once · best 8:15/km

Instructions

Recovery

13 km recovery jog6:30–7:00 /km

✓ Done 2026-08-12 — auto-matched: 2.5 km @ 7:10/km