5 × 1km Intervals @ 4:36/km · 400m Jog Rest · 10K 48 → 46 min [Sub-40 Roadmap L2-1]

Sub-40 10K Roadmap · Level 2 · Session 1 1km intervals for runners at 10K 48 min working toward 46 min. Put in your earbuds and run. A beep and voice call out your pace every 100 meters, so you never need to look at the screen. Works on the track or a treadmill. Treadmill: 13.0 km/h (≈ 8.1 mph) reps, 9.6 km/h (≈ 6.0 mph) recovery jog. The workout • 5 × 1000m in 4 min 36 sec (27.6 sec per 100m) • Recovery jog 400m in 2 min 30 sec (6 min 15 sec per km) between reps • Total: 33 minutes · 6.6 km — warm up 15 minutes before, cool down after How the roadmap works Level 1 10K 50 → 48 min · 1km in 4 min 48 sec Level 2 10K 48 → 46 min · 1km in 4 min 36 sec ◀ Level 3 10K 46 → 44 min · 1km in 4 min 24 sec Level 4 10K 44 → 42 min · 1km in 4 min 12 sec Level 5 10K 42 → sub-40 · 1km in 4 min 00 sec Each level has 4 sessions: Session 1 5 × 1km / 400m jog ◀ Session 2 6 × 1km / 400m jog Session 3 6 × 1km / 200m jog Session 4 6 × 1km / 100m jog How to move up • Complete Session 4 on pace. • Your 10K race or time trial reaches the level goal. • If not, repeat the level — that is normal progress. • Do one interval session per week and keep the rest of your running easy. ▶ Full roadmap playlist (all levels):    • Sub-40 10K Roadmap | 1km Intervals from 10...   ⏱ Timestamps 0:00 Workout overview 0:10 Countdown 0:20 Rep 1 7:26 Rep 2 14:32 Rep 3 21:38 Rep 4 28:44 Rep 5 (Final Set) 33:20 Workout complete 33:38 About the OnTrack app 📱 Take this timer with you — OnTrack, the audio interval timer for track runners iOS: https://apps.apple.com/app/id6757700812 Android: https://play.google.com/store/apps/de... 🌐 Website: https://ontrack.planhub.kr/?utm_sourc... #10ktraining #intervaltraining #sub40