Hlaup
sub-45 10K block
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Today
Plan
Progress
‹ Week 5
2K blocks
quality
Longer sustained work
Time
~42m
Distance
7.5 km
Difficulty
Hard
Instructions
Warm-up
1
1.5 km easy warm-up
6:10–6:45 /km
Intervals × 2
2
2 km sustained
4:45–4:50 /km
3
500 m easy jog
Cooldown
4
1 km easy cool-down
6:15–6:50 /km
✓ Mark as done