Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 4
400 m repeats
quality
Speed without overload
Time
~35m
Distance
6.2 km
Difficulty
Hard
Instructions
Warm-up
1
1 km easy warm-up
6:10–6:45 /km
Intervals × 7
2
400 m fast
4:20–4:30 /km
3
200 m slow jog
Cooldown
4
1 km easy cool-down
6:15–6:50 /km
✓ Mark as done