Hlaupisub-50 10K
‹ Week 2

Gentle progression easy

Aerobic control

Time~32m
Distance5.0 km
DifficultyModerate
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 5.0 km

5.0 km · rolling, 10 m/km

steepest descent −7 m in km 5 · run once · best 4:48/km

5.1 km · rolling, 11 m/km

steepest descent −21 m in km 3 · run once · best 5:20/km

5.1 km · hilly, 17 m/km

steepest descent −26 m in km 5 · run 2× · best 5:44/km

5.2 km · steep, 28 m/km

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

Instructions

Easy

13 km easy6:10–6:45 /km

Steady

21 km steady5:55–6:05 /km

Cooldown

31 km easy cool-down6:15–6:50 /km

This week's easy slot is already done (w2_easy_pure on 2026-08-23) — marking this one replaces it.