Hlaupisub-50 10K
‹ Week 6

Easy + strides easy

Aerobic base + mechanics

Time~24m
Distance3.8 km
DifficultyEasy
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 3.8 km

3.8 km · flat, 4 m/km

steepest descent −8 m in km 1 · run once · best 5:47/km

4.0 km · rolling, 12 m/km

steepest descent −14 m in km 4 · run once · best 6:14/km

3.6 km · rolling, 12 m/km

steepest descent −23 m in km 2 · run 2× · best 4:50/km

3.1 km · steep, 31 m/km

steepest descent −11 m in km 1 · run once · best 6:14/km

Instructions

Easy

12.5 km easy6:10–6:45 /km

Strides × 5

2Relaxed stride
3Walk or very easy jog

✓ Done 2026-09-15 — auto-matched: 3.3 km @ 5:02/km