2 × 10
Two ten-minute blocks at a controlled, sustained effort with three minutes of easy running between.
Total min
45
Target /km
4:20–4:35
Min hard
20
HR zone
Z3–Z4
RPE / 10
7
Distance km
≈8.7
Structure
The whole session,
one line.
Select a block
0′45′
Selected
Warm-up0:00 – 12:00 · 12 min
Distance is approximate: it assumes the middle of the target range for the hard portion and a six-minute kilometre for everything else. Run the session by time, not by distance.
Where does this
fit in a week?
The plan builder places this session in an eight-week block and rewrites its paces for your current 5K.
Build my plan →