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 Lauren Fleshman but credit for the workout needs to go to Jonny Wilson, that article can be found here.
Special K’s – Cut Down K’s
- 10min WU Level II;
- 6x 1km Level IV, 3:00min-1:45min 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 six reps over a distance of 1,000m. Run these at Level IV (10km pace). After the first rep take a three-minute Rest Interval (RI) jogging at Level II before running the next rep. At each subsequent Rest Interval (RI) cut it back 15 seconds, so the second Rest Interval (RI) is only 2:45, then 2:30, 2:15 & then finally two minutes prior to the last rep. After the last rep goes straight into the Cool Down (CD).
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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Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published.
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