Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 4
3-minute repeats
quality
Intro threshold
Time
~33m
Distance
5.6 km
Difficulty
Hard
Instructions
Warm-up
1
1 km easy warm-up
6:10–6:45 /km
Intervals × 4
2
3 min controlled fast
4:55–5:05 /km
3
2 min very easy jog
Cooldown
4
1 km easy cool-down
6:15–6:50 /km
✓ Mark as done