Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half marathons in distance.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Over the next few weeks, I’m going to cover a number of variations of 1km repeats. The inspiration for these workouts comes from an article by Mario Fraioli. That article can be found here.
Special K’s – Sit-n-Kicks 5km
- 10min WU Level II;
- 5x
- 800m Level IV,
- 200m Level V,
- 3min RI Level II;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for ten minutes.
The Main Set is made up of five reps of 1,000m. The first 800m is run at Level IV, before kicking for a home for the final 200m at Level V. After each rep take a good 3 minutes jogging at Level II for your Rest Interval (RI). If doing this session at the track slowly make your way back around to the 200m start point to get ready for your next rep.
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
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