Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 2
1K repeats
quality
Controlled aerobic power
Time
~43m
Distance
7.6 km
Difficulty
Hard
Instructions
Warm-up
1
1 km easy warm-up
6:10–6:45 /km
Intervals × 4
2
1 km fast
4:50–4:55 /km
3
400 m slow jog
Cooldown
4
1 km easy cool-down
6:15–6:50 /km
✓ Mark as done